Happy Hearts

Eating for Heart Health

By Donna Smith

Smiles, sentimental cards, warm wishes, hugs and kisses do a body and soul good, but nothing keeps your heart as happy as a well-balanced, healthy diet. But what foods are the best for your heart? And how does a parent start their children on the road to heart health?

"When selecting 'heart healthy' foods for your family, you want to choose nutrient-dense foods that will maintain your health and protect against diseases, such as heart disease and cancer," says Annemarie Owen, a registered dietitian from North Shore University Hospital at Manhasset, N.Y. "Selecting foods that are high in fiber, vitamins and minerals, such as fruits, vegetables and whole grains meets your heart's needs."

To ensure her family eats a heart-healthy diet, Diane Morrow, a mother of two from Fort Worth, Texas, always includes fresh fruit and two vegetables, fresh if possible, at every meal. "I also limit refined sugar and we use honey as a sweetener," Morrow says.

Eating heart healthy is important for Gina Roberts-Grey. "Eating well is a priority, especially since heart health issues are a concern in our family's genetics," says the Crystal Lake, Ill., mom. "We try to have 'healthy heart' meals that we each take turns designing. My son might opt for Cheerios or oatmeal because of the examples he hears through the media. We also try to limit red meats and food high in fats."

The first step to a heart-healthy diet is selecting the right foods. Owen shares the following tips for shopping and eating:

• Aim for "Five-A-Day" fresh fruit and vegetable servings.
• Read food labels.
• Use the food guide pyramid to guide your food choices.
• Read the label for the fiber content. Choose products that have greater than 2 grams of fiber per serving. Whole grain items such as brown rice, whole-grain bread, whole-wheat pasta and whole-wheat crackers are great choices.


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