February is Heart Month, and all month we’re sharing easy advice to help you improve your heart health, and that of your patients and clients. Read on for simple tips to get heart smart with your diet.
Earlier this month, we debunked some common myths of heart disease in our podcast with Dr. Roopjeet Kahlon, The top myths of heart disease – and how to prevent it.
Now, let’s look at tips for keeping your heart smart with food. Did you know that fibre can keep your heart healthy? Fibre helps keep your good and bad cholesterols at healthy levels which can lower your risk of heart disease.
In her latest article, public health dietitian Carole Chang, explores the topic: What’s fibre got to do with my heart? In it, she shares the scoop on fibre, plus tips to increase your fibre intake from food:
- Fill half of your plate with vegetables and fruit at every meal.
- Leave the skin on vegetables and fruit when possible (e.g. potatoes, apples).
- Choose whole vegetables and fruit more often than juice.
- Choose high fibre vegetables such as Brussel sprouts, sweet potatoes, asparagus, canned pumpkin and broccoli.
- Choose high fibre fruits such as berries, oranges, apples, kiwi, prunes, pears.
- Try a high fibre cereal that packs four grams of fibre in every serving.
- Choose whole grain breads that contain at least two grams of fibre per slice.
- Replace white rice, bread, and pasta with brown rice and whole-grains.
- Read nutrition labels. Choose products made with whole grain flour. Descriptions such as “multigrain,” “stone-ground” or “whole wheat” do not necessarily mean that the product is whole grain.
- Boost the fibre power of your chili with chickpeas or kidney beans.
- Add lentils or cooked beans to soups, casseroles or salads.
Read more of these heart health tips in What’s fibre got to do with my heart? on our Newsroom and then take our poll below.