Tag Archive for: Heart Healthy

Heart-Healthy Foods for November: Seasonal Choices to Boost Your Well-Being

As we settle into November, the crisp fall air brings a delicious variety of seasonal foods that are not only comforting but also great for heart health. These foods are packed with nutrients that support cardiovascular wellness, making them perfect additions to your diet as we head into the colder months. Let’s take a look at some top heart-healthy choices for November!

1. Pumpkin

Pumpkin is more than just a festive decoration; it’s a heart-healthy superfood! Packed with fiber, potassium, and vitamin C, pumpkin helps lower blood pressure and cholesterol levels. Try adding pumpkin puree to soups, stews, or even smoothies to give your heart a healthy boost.

2. Sweet Potatoes

Sweet potatoes are rich in potassium and fiber, which contribute to heart health by helping to manage blood pressure and cholesterol. They’re also a great source of beta-carotene and vitamin C. Roast them as a side dish, add to salads, or make a warming sweet potato soup for a nutritious meal.

3. Dark Leafy Greens

Greens like kale, Swiss chard, and spinach are abundant in antioxidants, fiber, and heart-friendly vitamins like folate and potassium. Leafy greens help reduce blood pressure and lower the risk of heart disease. Add them to salads, and soups, or even blend them into a green smoothie.

4. Cranberries

Cranberries are full of antioxidants and polyphenols that support heart health by reducing inflammation and improving cholesterol levels. They’re also a great source of vitamin C. Enjoy them fresh, dried, or as a sauce alongside your favorite fall dishes.

5. Walnuts

Walnuts are loaded with omega-3 fatty acids, which are known to reduce blood pressure and inflammation. A handful of walnuts makes a perfect snack, or you can add them to salads, oatmeal, or baked goods for a tasty, heart-healthy crunch.

6. Apples

Apples are rich in soluble fiber, particularly pectin, which helps lower cholesterol levels. They also contain flavonoids that benefit heart health. Enjoy apples sliced with almond butter, in a hearty fall salad, or baked with a sprinkle of cinnamon for a warm treat.

Enjoying Heart-Healthy Choices This Fall

Adding these heart-healthy foods to your November menu can help you maintain cardiovascular health while enjoying the comforting flavors of the season. Need guidance on how to incorporate more of these nutritious choices into your diet? NOAH’s nutrition experts are here to help!

Schedule an appointment with a NOAH provider to learn more about heart-healthy eating.
📞 Call 480-882-4545 or visit our website to request an appointment.

Strategies to Live a Heart-Healthy Lifestyle

By Brandon Bolton, RDN |Registered Dietitian

February is American Heart Month! A time to raise awareness and support for the fight against heart disease. Heart Month is a time when everyone can focus on their cardiovascular health. According to the American Heart Association, heart disease is the number one killer in the United States, and the leading cause of death worldwide.  There are many risk factors that can impact your chances of developing heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.  Some risk factors for heart disease include high blood pressure, high blood cholesterol, obesity, diabetes, smoking, lack of physical activity, and unhealthy eating behaviors. These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

My advice:

Heart disease is often preventable when people make healthy lifestyle changes, including changes to your diet and activity level. Living a heart-healthy life involves understanding your risk factors and making positive choices to protect your heart and stay healthy. Here are some heart healthy nutrition and exercise tips:

  1. Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least 50% of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.
  • Eat protein rich foods
  • Lean meats such as 95% lean ground beef or pork tenderloin, skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats:
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados
  • Aim for 30 minutes of moderate physical activity 5 days per week!
    • There are many different types of helpful exercise, but here are the three types that can be most effective for heart health:
  • Aerobic Exercise
    • Walking, running, swimming, playing your favorite sport such as basketball or tennis

2. Resistance Training

  •    Working out with weights, resistance bands, or bodyweight exercises like pushups and pullups

3. Stretching, Flexibility, and Balance

  • Look up a stretching video online, or try yoga

Foods to limit:

  • Limit high sodium foods. Adults and children over the age of 14 should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Try to choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut, and palm oils also contain saturated fats (replace with olive oil)
  • Avoid trans fats.
    • Trans fats can be found in stick margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars.
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH!