The month of February has long been symbolized by the heart. In fact, February is American Heart Month and is dedicated to raising awareness of the leading cause of death in America: heart disease. You may already know that foods laden with fats, refined sugars, and sodium can increase your risk of heart disease. But making positive lifestyle choices, especially when it comes to food, can help keep your heart strong and healthy.

By keeping the following tips in mind next time you shop at the commissary or grocery store, you will be an educated consumer, and your heart will thank you.

Vegetables and Fruits

Vegetables and fruits are rich in vitamins, minerals and dietary fiber, while containing few calories. Consuming produce supports a heart healthy lifestyle and the more you eat, the less you’ll be tempted to fill up on unhealthy snacks. Choose a variety of vegetables of different colors for maximum nutrition.

Whole Grains and Nuts

Certain grains and nuts are a great source of fiber and other nutrients. They also play a role in regulating blood pressure. Make sure to buy whole grain versions of bread, rice and pasta. Nuts like almonds and walnuts (unsalted) are a good source of Omega-3 fatty acids and vitamin E, which help reduce your risk of heart disease by lowering your blood pressure and boosting your immunity.

Meats, Fish and Milk

Red meats (beef, pork and lamb) have more cholesterol and saturated fat than chicken, fish and vegetable proteins like beans. Try to eat more chicken, fish and beans. Eating red meat in moderation is fine; just make sure you select lean pieces of meat and trim any excess fat before you prepare it. Incorporate more fish to your diet, especially salmon, herring and tuna. It is good for you due to its abundance of omega-3.

Yogurt and milk provide much-needed protein and calcium. In addition, they are good for your gums and gut. Gum disease may elevate a person’s risk for heart disease. Select dairy products that are lower in fat content.

Fats and Oils

Everyone needs some fats and oils in their diet. Liquid fats such as olive oil and canola oil are considered “heart healthy” fats, whereas solid fats such as butter and animal fat contribute to clogged arteries. Baking, roasting, steaming or grilling meats or vegetables using “good fats” is a tasty way to get the right amount of fat in your diet.

Additional Information

For more information on selecting foods that are good for your cardiovascular health, please visit the following sites:

• Choose My Plate
• American Heart Association
• National Heart, Lung, and Blood Institute’s “Keep the Beat” Deliciously Healthy Eating
• Human Performance Resource Center