Nutrition Energy Info Booth

Lauren Antonucci, MS, RD, CSSD, CDE, CDN

Spring 2012 Kick Off

Team-in-Training 

Wednesday, Feb 1 - 6:30pm

Super Foods for 2012

Celebrating Heart Health Month

February is heart health month.  To help you get a head start, here are tips to keep your heart in shape.

Have oatmeal for breakfast (You knew the Dietitians would say that!)

Oatmeal is a good source of soluble fiber which can help lower your bad cholesterol (LDL). If you do not like oatmeal, try adding 1/4-1/2 cup to a fruit smoothie.

Get your Omega-3s

Omega-3 fatty acids can help reduce inflammation and decrease your risk for heart disease. Our main dietary source is fatty fish such as salmon, mackerel and sardines.  Omega-3s are also found in grounded flaxseeds and walnuts.  Try to eat fish two times per week.  If you are vegetarian, aim to aid grounded flaxseeds to cereals and yogurts, and have nuts for a snack.  You may also want to speak with your nutritionist to decide if a supplement is warranted.

Replace animal fats with plant-based fats

Plant-based fats such as oils, nuts and nut butters, hummus and avocado have less saturated fat than animal fats. Whenever possible, try to substitute an animal fat with a plant-based fat.  Here are some examples: use hummus or avocado instead of cheese on sandwiches,  spread nut butters on bread instead of butter, cook more with canola or olive oil instead of butters or solid fats, add avocado or nuts to salads instead of cheese, replace sour cream with guacomole, use hummus for dips instead of creamier choices.  Always remember that, although plant-based fats are heart healthy, they are calorie-dense, so portion control is key.

Have a vegetarian meal twice a week

Plant-based proteins naturally contain very little saturated fat and cholesterol.  Even if you are not vegetarian, choosing plant-based proteins a few meals per week is a good way to add variety to your diet while keeping your heart healthy.  Some vegetarian meals to try; tofu stir fry, bean-based soups, salad with tofu, beans or tempeh, vegetarian or portobello burgers, quinoa salads.

Watch your sodium

Diets high in sodium can increase your blood pressure.  Foods high in sodium are usually found in processed, canned or convenience items.  A quick way to reduce your sodium intake is to focus on fresh food choices for snacks like fruits and vegetables, lowfat dairy products and unsalted nuts.  If choosing packaged foods, always look for products that say "no salt added", and pair them with other fresh items for a better balanced meal.

by Kristin Greenspan, MS, RD, CDE, CDN