Column: Fighting Heart Disease

Bailey Nothstine Dietetic Intern Northwest Missouri State University

Since 1964, February has been designated American Heart Month in the U.S.

This campaign brings awareness to heart health, diseases, research and more. Organizations promote heart health through programs, activities, volunteer opportunities, classes, health tips and research. Every year the CDC and American Red Cross provide healthy tips, recipes, advocacy and volunteer opportunities, and programs that support heart healthy causes and are available to the public online.

The American Heart Association reports that heart disease is the leading cause of death for both men and women in the United States. So, what can you do to reduce your risk?

It is important to know your risk first. If you are genetically predisposed, you may have higher chances of developing heart disease, and knowing this can help you make the necessary changes.

Eating a healthy diet and being physically active to maintain a healthy weight for you are some of the best ways to improve your health, prevent disease and age easier. Regularly checking your blood pressure and cholesterol could warn you of a potential risk as well.

How can your diet help reduce your risk? Eating more fruit and vegetables — something we all struggle with. Rich in vitamins, minerals, fiber and antioxidants, they can help improve cardiovascular health. Controlling portion sizes by using a smaller plate or measuring your food is another great practice to prevent overeating. Nutrients in whole grain/wheat bread, pasta and cereals have been found to help control blood pressure, which is a risk factor for heart disease. Unhealthy fats like saturated fats and trans fats are often found in processed foods and convenience items.

Choosing healthier fats like olive oil, canola oil, avocados and nuts can reduce your risk. Lean and low-fat protein sources like low-fat dairy products, eggs, fish, poultry and beans are more heart-friendly choices you can make as well. Sodium — a big challenge for most Americans — is a flavor enhancer and preservative found in high quantities in shelf-stable and convenience foods. It is suggested to limit salt and sodium intake to roughly a teaspoon per day to reduce your risk.

Now, this is a lot to consider every time you eat, so having a plan for your meals and snacks can help prevent you from utilizing those convenience items as often.

With all this said, it is important to still treat yourself. Having a treat here and there is not going to take away your progress. Everything in moderation is OK.

If you want to find more information, heart.org is a great place to find health tips, programs, volunteering, donation opportunities and more to support and raise awareness during American Heart Month.