Protect your heart with food
Amanda G. Dolan, M.S., R.D., L.D.N. | 02.11.14
Beans, peas and lentils are heart healthy sources of protein
The number one killer in the U.S. is heart disease. We are dying at an alarming rate from a disease that could potentially be prevented simply by what we eat. Don’t worry about making drastic changes to your diet. Focus on making small changes that you can use the rest of your life. Below is a list of ideas for change, but don’t worry about making all 10 changes at once. Try focusing on just three of the following 10 ideas to make your heart happy!
Eat tuna for omega-3’s
1. Incorporate fruits into breakfast and snacks.
2. Eat more vegetables especially at lunch and dinner.
3. Eat whole grains instead of processed grains.
4. Go nutty for walnuts and pecans which have more omega-3’s than other nuts.
5. Eat red meat like beef, pork, and lamb once a month or less and poultry like chicken and turkey 1-2 times per week.
6. Get protein and fiber from beans, peas, and lentils at least 4-5 times per week.
7. Go for seafood especially wild caught salmon, tuna which have a lot of omega-3’s
8. Allow yourself 1 ounce of 70% (or higher) dark chocolate daily.
9. Incorporate green and oolong tea and if you already drink red wine, 1-2 5 oz glasses a day can protect your heart.
10. Spice it up with turmeric, ginger, and garlic which can make your heart and taste buds happy.
Is this example diet feasible for you?
Every day is a new day to make positive changes to your diet. Start small with a few improvements here and there. Eventually these will become a way of life and you will notice how awesome you feel. Protect your heart with food!
About the author:
Amanda Dolan is a Senior Health Education Consultant and Registered Dietitian with Capital BlueCross. She earned a Bachelor of Science Degree in Nutrition and Dietetics from Messiah College. Following her B.S. she obtained a Master of Science in Food and Nutrition from Indiana University of Pennsylvania (IUP) while completing an accredited Dietetic Internship through IUP. Amanda is a Registered Dietitian licensed in the state of Pennsylvania. As a Dietitian, she enjoys educating, public speaking, counseling, cooking, and creating recipes. Amanda has experience working in clinical nutrition, oncology, as well as nutrition counseling, and nutrition education. She enjoys outdoor activities, traveling, cheering for Pittsburgh sports teams, and spending time with her husband and daughter.