4 Steps to a Heart Healthier Diet
February is American Heart Month, and at Pasco-Hernando Foot & Ankle, we want to help all our patients keep their hearts going strong. One big weapon in your arsenal to fight against heart disease is your diet. What you eat plays a big role in preventing cardiovascular disease and other conditions, such as diabetes, which have a significant impact on the health of your feet and the rest of your body.
Focus on Four
Many people feel overwhelmed when it comes to making healthy eating changes. But you don’t need a complete diet makeover to lower your risk of heart trouble. In fact, you’re more likely to be successful by making small changes gradually over time. Below are four areas to consider.
Sugar—added sugars whether it’s natural like honey or maple syrup, or just your run-of-the-mill high fructose corn syrup, are responsible for adding lots of calories to your diet. That leads to weight gain and increased inflammation. Reducing the amount of sugary sodas and desserts you consume is an obvious way to cut back on sugars. But sugar can “hide” in other places. Look for “no sugar added” on labels for yogurt, bread, pasta sauce, and other products. If there are added sugars, make sure the % Daily Value is 5% or less.
Salt—too much salt can increase blood pressure—a risk factor for heart disease. You don’t have to throw away your salt shaker, but consider swapping out some salt with other flavorful herbs and spices. Read labels—lots of sodium is hidden in foods that don’t necessarily taste salty—the top source of sodium for Americans is bread!
Fiber—eating more fiber makes you feel fuller and helps control blood sugar and cholesterol. At mealtime, try to fill half your plate with vegetables, fruits, whole grains, and beans like chickpeas, black beans, or lentils. Convenient canned and frozen versions are fine—just make sure they are low in sodium.
Fats—choose the good ones to keep your cholesterol low. Increase the amounts of unsaturated fats such as olive and canola oils, avocados, fish, and lean meats. Decrease your consumption of full fat dairy products, fatty meats, and butter.
Remember, it’s not all or nothing. Small swaps can add up to big benefits in your diet and your health. If you have questions about heart disease and your feet, contact our Hudson office by calling 727-868-2128 or 352-683-5799 and arrange an appointment with our podiatrist, Dr. Lawrence J. Kales.