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By Angie Monk, Wood County Extension Agent
Posted 2/5/20

February is known as National Heart Health Month, with many organizations working toward promoting healthy hearts.

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February is known as National Heart Health Month, with many organizations working toward promoting healthy hearts. The top healthy lifestyle choices for better heart health are 1) eating balanced, nutritious meals, 2) participating in daily physical activities and, 3) avoiding smoking and alcohol intake. 

The following are a few reminders to eat smart for a heart healthy life:

– Choose plenty of fruits and vegetables;,nents of a healthy diet. A person consuming 2000 calories should include about 2½ cups of vegetables and 2 cups of fruits every day. You may include them in a variety of forms – fresh, canned, dried or frozen.

– Choose low-fat dairy products. They provide the same nutrients but with less fat and calories. 

– Avoid trans fats and limit saturated fats to less than 10% of daily calories. Replace butter with spreads made of monounsaturated fats (canola, olive, peanut and sunflower) or polyunsaturated fats (corn, sunflower, and soybean). Mono- and polyunsaturated fats are liquid at room temperature and are ideal for daily cooking. 

– Limit refined grains by aiming to make half of grain intake as whole grains. Whole grains are good sources of dietary fiber and many nutrients. 

– Reduce sodium intake to less than 2,300 mg. per day. (The ideal limit for most adults and those who are at risk for heart disease is no more than 1,500 mg. dietary sodium  may increase the risk for high blood pressure. 

– Avoid excess calories from sugar-sweetened beverages. The calories from added sugars should be less than 10% of daily calories. 

– Practicing portion control is key to keeping weight in check.