February is National Heart Month – MTI America



February is National Heart Month

February is National Heart Month


25% of deaths in the U.S. are attributed to heart disease, making it the leading cause.

50% of Americans have at minimum one risk factor that can lead to this illness, for example, obesity, poor diet, high blood pressure, or lack of physical activity. But you can do a lot to protect your heart and stay healthy by choosing HEART-HEALTHY foods.

The following foods are the foundation of a heart-healthy eating plan.

  • Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots
  • Fruits such as apples, bananas, oranges, pears, grapes, and prunes
  • Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas Fat-free or low-fat dairy foods such as milk, cheese, or yogurt

Protein-rich foods:

  • Fish high in omega-3 fatty acids (salmon, tuna, and trout)
  • Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey
  • Eggs
  • Nuts, seeds, and soy products (tofu) Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans

Oils and foods high in monounsaturated and polyunsaturated fats:

  • Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil)
  • Nuts such as walnuts, almonds, and pine nuts
  • Nut and seed butters
  • Salmon and trout Seeds (sesame, sunflower, pumpkin, or flax)
  • Avocados
  • Tofu