CINCINNATI, OH (FOX19) - Eating healthy for your heart isn't easy.
But Lisa Andrews of Sound Bites Nutrition has some examples of heart healthy foods and some advise. Heart healthy foods include salmon, KIND bars and even beer and wine.
February is heart health awareness month.
Here's how to be heart smart:
1. Manage your weight. Losing even 10 percent of your weight can reduce blood pressure, cholesterol and blood sugar, which are risk factors for heart disease and stroke.
2. Cut back on saturated and trans fats. These fats are solid at room temperature and are found in most animal foods (beef, bacon, butter, whole milk cheese, ice cream). Trans fat is in most commercial cookies, pastries, fast food and margarine. If it tastes good- spit it out! (OK- just kidding here).
3. Increase intake of fruits, vegetables and whole grains. These are loaded with vitamins, minerals, antioxidants and fiber, which help reduce risk for heart disease. Get nutrients from food, not pills.
4. Eat more heart healthy fat from nuts, seeds and heart-healthy oil such as canola, olive oil, flaxseed and omega 3 fat from salmon and other fatty fish.
5. Reduce sugar intake. Recent research suggests that a diet high in sugar increases the risk for death from heart disease by 50 percent. Cut out regular soda and other sweetened beverages and read labels for sugar content.
Exercise, sleep, stress reduction also aid in reducing risk for heart disease.
More information: www.soundbitesnutrition.com