Spring Cleaning Your Ticker

A healthy kitchen makeover

Story and photos courtesy of the American Heart Association · Wednesday, March 3, 2010

Tackling neglected cleaning tasks? Cleaning out the attic or reorganizing your bedroom might top your list. But don’t neglect your kitchen—give it a makeover by stocking it with great-tasting, healthy choices.

First, take a peek inside your refrigerator and pantry. Look at the expiration or “best used by” dates on food packages. Foods kept past their expiration dates can degrade in quality, and items such as butter and oils can go bad. 

What to Stock Up On: Diets rich in high-fiber whole grains, fruits and vegetables and low in saturated fat, trans fat and cholesterol can lower your risk of cardiovascular disease.

Whole Grains: Whole grains have essential vitamins and dietary fiber. Whole-grain foods high in fiber include oat bran, oatmeal, whole-wheat bread, rice and barley. How do you know if you’re getting what you need? Check the label. Whole grain should be the first ingredient.

Fruits and Vegetables: Low in calories and full of vitamins, minerals and dietary fiber, fruits and veggies are nutritious, filling foods. Whether they’re fresh, frozen, canned or dried, they’re a delicious must-have for your diet.

Leaner Is Better: Making lean choices will help you maintain a heart-healthy diet. Consider skinless chicken and turkey, fish, shellfish and lean cuts of beef such as round, sirloin, chuck and loin. Beans and soy products such as tofu are good meat substitutes.

Healthier Fats: Fats play an important role in your diet, but it’s important to choose the right kinds. Choose oils high in monounsaturated and polyunsaturated fats, such as canola oil or olive oil, and use soft margarines with no trans fats. Try to steer clear of saturated and trans fats, which are often found in mayonnaise, chips, cookies, packaged muffins, snack cakes and crackers.

Salt: Most of the sodium (salt) in our diet comes from prepared food. Eating too much salt increases your risk of developing high blood pressure (a risk factor for both heart disease and stroke) and raises it in those who have it. When buying prepared and prepackaged foods, be sure and read the labels first. Watch for the words “soda” and “sodium” in the ingredient statement and look for the symbol “Na” on labels. Choose lower sodium products. Aim for less than 2,300 mg of sodium a day—that’s about one teaspoon of table salt.

Simple Substitutions: You can snack healthier just by making some simple changes. Instead of regular potato or corn chips, try baked chips or reduced sodium soy crisps. Instead of Devil’s food cake, munch on angel food cake. Frozen fruit bars can replace ice cream bars and sherbet, ice milk or frozen or fat-free yogurt can take the place of ice cream.

For more info, go to http://www.heartcheckmark.org