February is American Heart Month. Heart disease is the No. 1 cause of death for U.S. men and women. Many people share the misperception that heart disease is only a concern for older adults who are inactive and overweight, but we all benefit from positive changes to our diets to improve heart health.
Eat seafood at least twice a week. Cold-water fish such as salmon, mackerel, tuna, herring and sardines are high in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These help lower LDL (bad) cholesterol, raise HDL (good) cholesterol, lower triglycerides and lower blood pressure. A three-ounce serving is about the size of a checkbook and you can often find it on sale.
Salmon, mackerel and tuna are easy to prepare in the oven, on the stove or on the grill.
Use canned salmon to make salmon patties or to add to chowder and salads.
Flaxseed contains omega-3 fatty acids called alpha-linolenic acid (ALA), which the body can convert to EPA and DHA. Although ALA is less active than EPA and DHA, 2-4 tablespoons of flaxseed daily has been found to lower cholesterol and blood pressure.
Buy ground flaxseed or grind your own to make the seed digestible. Store it in the refrigerator.
Add to cereals, yogurt, smoothies, baked goods, meatloaf or salads.
Nuts are high in protein and fiber, and they contain monounsaturated fats, which can help reduce your LDL cholesterol. Walnuts are another source of ALA often recommended in a heart-healthy diet. Nuts are high in calories so eat only one ounce per day, or one-quarter cup.
Enjoy nuts as a filling, satisfying snack between meals.
Try nuts on cereal or yogurt, or cooked with vegetables or chicken.
Legumes include beans, peas and lentils. They also are good sources of protein and fiber, with less fat than nuts. They provide many antioxidants that protect your heart and blood vessels. A serving is one-half cup.
To save time, buy canned beans. Rinse and add to soups, stews, casseroles and salads.
Buy or make your own low-sodium split pea and lentil soups.
Oats are recommended since they help reduce total and LDL cholesterol.
Cook oats in the microwave with a tablespoon each of raisins and walnuts.
Try steel-cut oats cooked overnight in a slow cooker with fruit and nuts.
Changing your eating habits may seem overwhelming, but I promise youll do well by just taking one step at a time. This week, add fish to your menu. Next week, try legumes at two or three meals. Each week change something, and youll be well on your way to a healthy heart.
Melissa Wdowik is an assistant professor at Colorado State University, director of the Kendall Anderson Nutrition Center and a CSU Extension affiliate.