As American Heart Month comes to an end, I wanted to share some of the tips our department’s Registered Dietitian, Audrey Conrad, suggested to keep your Heart Strong and Healthy.

• Consider eating healthier fats. The American Heart Association recommends eating two servings of fish rich in omega-3 fatty acids every week (such as salmon, tuna, sardines). Other sources of omega-3 fatty acids include: pumpkin seeds, ground flaxseeds, walnuts, soybean and canola oil.

• Increase soluble fiber intake with the goal of 5-10 g/day while drinking plenty of water. Soluble fiber helps decrease LDL (bad) cholesterol. Soluble fiber food sources include fiddleheads, oats, barley, avocado, prunes, berries, carrots, onions, squash, and beans.

• Choose foods low in sodium. It’s recommended to eat less than 2300 mg sodium each day. Consider rinsing canned foods in water and decreasing the use of a salt shaker (1 tsp of salt = 2300 mg!).

• Limit added sugar. The nutrition facts label lists the amount of added sugar. Women should aim to consume less than 25 g and men should consume less than 37.5 g per day (1 tsp = 4 g).

• Alcohol intake increases blood pressure and weakens the heart muscle over time. The American Heart Association insists that moderation is key. Moderate alcohol consumption means an average of one to two drinks per day for men and one drink per day for women.

Remember, as important as exercise is, our bodies need the proper fuel in order to function on a day to day basis. Be kind to your heart this year and stay active.

For more ways to improve diet and exercise, give the Diabetes Department a ring and we will be happy to assist!

Miles Rice, Exercise Physiologist Health Educator