February is American Heart Month. To prevent heart disease, the leading cause of death in the United States, it is wise to start creating heart-healthy habits while you are young – and in college is a great time to start or continue healthy eating and lifestyle habits. What can you do?
The American Heart Association (AHA) and the Academy of Nutrition and Dietetics recommends the following to take good care of your heart:
· Eat a variety of vegetables and fruits every day. Dark green, deep orange, or yellow fruits and vegetables are especially nutritious. Examples include spinach, greens, carrots, sweet potatoes, oranges and berries.
· Eat more whole-grain products, which have lots of fiber and other nutrients. Examples of whole grains include oatmeal, quinoa, whole wheat bread, and brown rice.
· Choose healthy fats: vegetable fats such as avocados, seeds, nuts, tofu, beans, olive and canola oil and lean meats and fatty fish
· Eat fish 2 times each week (that is if you are not vegetarian or vegan). Oily fish, such as tuna, salmon, trout, sardines and herring, contain omega-3 fatty acids, which are best for your heart.
· Stay at a healthy weight. Balance calories you consume with activity. Move your body as much as you can through walking, strength training, classes and aerobic activities
· Cut down on refined sugars in beverages and desserts
Because heart disease is largely preventable, doing these things will have a huge impact.
Remember to: Move more, work on your weight and watch your salt intake, don’t smoke or quit smoking, and choose a balanced, healthful diet full of vegetables, fruits, whole grains, lean proteins and healthy fats.
Lisa Carlson, MS, RDN, LDN | Campus Registered Dietitian