It’s February and love is in the air! Nothing says love like a strong healthy heart. Well, jewellery or a new car is pretty affectionate as well, but a strong healthy heart is a gift that lasts. Heart disease is a dangerous, debilitating and even deadly condition. But, by following a few simple guidelines you can eat your heart healthy. And while not always the easiest course of action, eating heart healthy is a gift you can give yourself every day.

Whether you’re a fast-food junkie or you simply want to fine-tune your eating to strengthen your heart, there are some basic heart-healthy eating habits you’ll want to adopt. First of all, limit your intake of (unhealthy) fat and cholesterol-laded food. The more of these foods you eat the more plaque that builds up in your blood stream. This plaque is bad news; this is the stuff that causes stroke and heart attacks. Butter, shortening and fried foods are full of unhealthy fats and cholesterol. These types of food should be a rare indulgence. And always remember to read the labels on everything you eat. If you see “partially hydrogenated” in the ingredient list, drop the package and walk, no run, away. Partially hydrogenated, or trans fats, are heart killers. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are also good choices for a heart-healthy diet.


Limit your intake of animal fat. Sure, we all need protein but there is a plethora of high-quality, low-fat protein available, you don’t have to choose animal-based proteins, which also contain heart-clogging animal fat. Fish, beans, lentils and soy are all good protein choices that contain minimal amounts of fat and cholesterol. However, if you feel like you must have your protein from an animal source, choose lean meats and/or low-fat dairy. That will give you the protein you need without the added fat and cholesterol.

Eat lots of fruits and vegetables. Fruits and veggies are a heart’s best friend. They are low in calories and rich in dietary fibre. A diet high in fiber can help lower your cholesterol and reduce your risk of heart disease.

Eat whole grains. Whole grains are good sources of fibre and other nutrients that help to regulate blood pressure. Choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, apple sauce or hot cereal, you won’t even know they’re there making your heart happy.

Reduce your salt intake. A high-salt diet contributes to high blood pressure and is a risk factor for cardiovascular disease: not heart healthy. The best way to reduce your salt intake is to reduce your consumption of processed foods. Much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, choose ones with reduced sodium.

Remember: everything in moderation. Eating hearty healthy also means balance and moderation. On a daily basis you’ll want to be sure to consume a variety of fruits and vegetables, whole grains and high-quality, low-fat protein. Healthy fats should be included in your meals as well. Allow yourself indulgences occasionally. While not contributing to your heart’s health directly, allowing yourself to “cheat” every once in awhile will make eating heart healthy doable, not so restrictive, and perhaps even strengthen your resolve to eat better the rest of the time.

Your heart is the most important muscle in your body. You need to show it some love by exercising it often and feeding it well. Eating heart healthy can be easy, delicious and after a time, can be come second nature. If you take care of your heart, it will take care of you, for a long time to come.