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Raider Wellness / February 2014 LPA Wellness Connection February is well known for Valentine’s Day and of course that means we all want to give notice to the people we love, especially our one and only valentine! February is also known for National Heart Month! LPA wellness would like for all of us to notice that our Heart belongs to Good Nutrition! Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply wanted to fine-tune your diet, here are some heart healthy diet tips. How much you eat is just important as what you eat! Overloading your plate, taking seconds and eating until you are stuffed can lead to eating more calories, fat and cholesterol than you should. Keep track of the number of portions you eat – use proper serving sizes-to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high calorie, high sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is ½ cup, or about the size of a hockey puck. A serving size of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and a rich dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Limiting how much saturated and trans fats you eat are an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaque in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. Be careful to choose lower fat options. Legumes–beans, peas, and lentils-are good sources of protein and contain less fat and no cholesterol. Eating a lot of sodium can contribute to high blood pressure, a risk for cardiovascular disease. Choose lean protein sources and limit high-fat and salty foods. A variety of foods makes your meals and snacks more interesting. So let’s all Love our Hearts! Eat Healthy and Stay Active! "In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability. "To file a complaint of discrimination, write USDA, Director, Office of Adjudication, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410 or call toll free (866) 632-9992 (Voice). Individuals who are hearing impaired or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339; or (800) 845-6136 (Spanish). USDA is an equal opportunity provider and employer."