Did you know that heart disease is the leading cause of kidney decline and the number one cause of death in the US? 💔 But with a little extra attention to your heart health, you can help prevent the domino effect of dysfunction in the rest of your body.

February is American Heart Month, so it’s the perfect time to learn ways to show your ticker some love.

This blog post by Min Krishnamurthy, a registered dietitian and health educator at Balboa Nephrology, provides 5 nutrition tips to help give your heart some love:

Heart Health
by Min Krishnamurthy

As a kidney health dietitian at Balboa Nephrology I spend countless hours explaining how heart disease is one of the leading causes of kidney decline. With a little extra attention given to this vital organ of ours, we can help prevent the domino effect of dysfunction in the rest of our bodies.

February is all about hearts for Valentine’s Day and it’s also American Heart Month. What a perfect opportunity to learn ways to show our tickers some love! Heart disease is not only a leading cause of kidney decline, it’s the number one cause of death in the United States. This often-silent killer can be prevented by taking some simple steps.

Getting regular medical check-ups, maintaining an ideal body weight by staying active and eating a variety of heart-protective foods can make a world of a difference. Here are 5 nutrition tips to help give your heart some love.

1. Balance Is Key – Eat a balanced diet made up mostly of high-fiber plant foods, such as fruit, veggies, legumes, whole grains, nuts and seeds. Balance = Protein + Carbs + Fats. We need all 3 nutrients to keep our bodies in check, but be selective with lean proteins and healthy fat choices and get a variety of different types to ensure your nutrient needs are being met.
2. Reap The Harvest – Aim for a rainbow of fruit and veggies with every snack and meal and try to eat them first. Packed with powerful nutrients, these are Mother Nature’s gifts to help us avoid disease. They are also low-calorie, high-fiber choices which help to fill us up and prevent overeating of the richer options.
3. Keep ‘Em Whole – Opt for whole grains, most of the time. These have more fiber which actually helps keep your bad cholesterol levels down and lower risk of heart disease. Some examples include whole wheat, oats, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum. In addition to fiber, whole grains contain more vitamins and minerals than refined grains, which are essential for optimal body functioning.
4. Know Your Fats – Saturated and trans fat are the types found in butter and lard, pies, cakes, biscuits, fatty cuts of meat, sausages and bacon, and dairy products such as cheese and cream. A diet high in saturated and trans fats has been linked to an increased risk of heart disease. Try to limit these and replace them with heart healthy mono and poly unsaturated, and omega 3 fats which are found in avocados, nuts and seeds, fish. Get good at using meats and cheese to add flavor to dishes rather than taking center stage on your plate, and be mindful to not go overboard with fats in general, as they are high calorie foods.
5. Spice it Up – To help prevent high blood pressure, which takes a toll on your heart, choose foods low in sodium and prepare dishes using spices and herbs for flavor rather than salt. The major sources of sodium in the American diet are processed and packaged foods and also pre-prepared and made to order foods at restaurants. Read labels when you shop and select Low-Sodium or No-Sodium varieties to which you can add your own touch to at home with your favorite spices, herbs, chili peppers or citrus juices and zest. If you don’t yet own any Mrs. Dash Salt-Free Seasoning Blends, you’re missing out! You can find a variety of flavors from Tomato Basil Garlic to Onion & Herb and Caribbean Citrus to Lemon Pepper. They are an easy way to add a boost of flavor without the salt.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making any changes to your diet or exercise routine, especially if you have existing health conditions.