While we focus on heart
health during February,
keeping your heart healthy is really an
everyday job. You are never too old or too
young to begin taking care of your heart.
It all begins with a healthy lifestyle and
that includes a well-balanced diet and
plenty of physical activity.
Too often, CalvertHealth registered
dietitian Karen Mohn, RD, LDN said,
she hears people say heart-healthy eating
is time-consuming and expensive. But
she stresses it doesn’t have to be –
if you plan ahead.
“Getting carryout or nuking a frozen dinner is tempting
because we think it’s quick,” she said. “But you can actually
have a very healthy diet without over-thinking it … just
by eating what we call ‘clean’ foods that are fresh and not
processed or packaged, which is what people tend to grab.”
Learning the Basics
So, what does a heart-healthy diet look like? According
to Mohn, it includes: three to five servings of fruits and
vegetables every day, eating more whole grains and lean
protein (chicken and fish), limiting fatty meats like sausage,
hot dogs and cold cuts, using healthy fats like olive oil instead
of butter and margarine and adding nuts and legumes (that
provide good fats, lean protein and high fiber).
“Eating more plant-based is definitely more heart
healthy,” said Mohn. “Also, be sure to check the labels on
processed foods for hidden salt and sugar. And keep in mind
your portions because you can get too much of a good thing
even in a heart-healthy diet.”
Planning Ahead
“I get it. We’re all busy,” said Mohn, “but when we don’t plan
ahead what ends up happening in the rush at the end of the
day is that we don’t make the best choices.” She advises taking
just a few minutes to plan meals for a couple of days at a time.
“Planning just means you know what you’re going to
have … what it’s going to take to get it done,” she said, “like
preparing a grocery list and making sure you have the foods
you need to make a healthy meal.
“For instance, last night it was late when I got home,” said
Mohn. “I took out the turkey cutlet, thawed and prepped it. It
didn’t even take 5 minutes. So, I know what we’re going to have
tonight. It’s just a matter of getting it in the oven and roasting
the vegetables I bought over the weekend.”
She went on to add, “I can get dinner on the table in 15
minutes. You’ll spend more time in the drive-thru line. A few
weeks ago, they had a sale on cutlets, so I stocked up. Take
advantage of the sales. Again, that takes planning.”
Living by Example
Mohn underscores how important it is for parents to model
heart-healthy behavior. “We all need to do our best to walk the
walk, if we want our kids to eat healthy and exercise. Don’t
make exceptions for kids. Their tastebuds change all the time.
So, don’t assume all they’ll eat is mac and cheese and chicken
tenders. If you’re eating a salad, they’ll eat a salad.”
There’s lots of ways to get kids more involved in the
process from picking out new recipes to try to helping choose
different fruits and vegetables while grocery shopping. “By
including them and giving them a voice, you foster ownership,”
she said.
Getting a Healthy Start
“Starting your day with a healthy breakfast doesn’t have
to be complicated,” said Mohn. “It just has to include the
components to set you up for a healthy day … it can be as
simple as a fruit and yogurt smoothie or whole-wheat toast
with peanut butter.
“It gives your heart a boost for the start of the day,” she
explained. “It starts your metabolism, so you’re burning
calories. You’ll find when you start the day with a healthy
breakfast and eat at regular times during the day, then you’re
likely to make better choices because you’re not hungry.”
Personally, she likes to get a head start on breakfast while
making dinner or cleaning up. “You’re already in the kitchen,
so prep what you can. While one person is washing the dishes,
let the kids make their overnight oats or a yogurt parfait. It’s
something for them to look forward to because they created it.”