Written by: Vivian E. Schemper, Nutrition and Wellness Specialist

February is American Heart Month, and while it’s a good idea to care for your heart every day of the year, now is a particularly great time to focus on nutritious ways to combat heart disease.

THE STATISTICS

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. More than 600,000 Americans die of heart disease each year. That’s one in every four deaths in this country. According to the World Health Organization (WHO), cardiovascular diseases are the number 1 cause of death globally: more people die annually from heart disease than from any other cause.

CAN HEART DISEASE BE PREVENTED?

You can take the following steps to reduce your risk for heart disease:

• Do not smoke – if you currently smoke, consider a smoking cessation program.
• Eat a nutritious diet – the foods we eat can be protective or damaging to our lovely hearts. Read below for foods to include.
• Exercise regularly – #Bodyfitbyamy, anyone?
• Get some rest – we don’t sleep enough, but we really, really need to! Sleep deprivation has been linked to a plethora of health problems with heart disease being one of them. Read a book or meditate and put the phone away in the evening to help you relax and catch some z’s.

EATING FOR A HEALTHY HEART

Give your heart extra love this year by adopting the following:  

• Eat a mix of fruits and vegetables (and nuts and seeds) – no surprise there, right? While fresh vegetables are great, do not be afraid of frozen veggies! They are picked at their peak ripeness and are often more nutritious than fresh vegetables that have traveled great distances to get to our local grocery store.  

• Eliminate trans fats – avoid foods that contain trans fats (also known as partially hydrogenated vegetable oils). This is easy to do if you eat a diet rich in whole, real foods.

• Cut back on the added sugars – it’s not just soda we have to worry about. Pay attention to yogurts, instant oatmeal, salad dressings, condiments, granola bars, and cereals. If you choose to eat foods with added sugars, choose a food that has less than 8 grams of added sugar per serving. Aim to stay under 25 grams of added sugars each day.

• Choose fiber-rich whole grains – oats, brown rice, sprouted whole-wheat bread are great. A food is considered high fiber if it has more than 3 grams of fiber per serving. Read your labels when choosing grains. Not all grains are created equally!

THE BOTTOM LINE

It’s simple! Eat a variety of whole, real foods, move often, and get some rest. The result? Happy heart and happy life.

—

HEART HEATLHY RECIPE

There’s scientific evidence suggesting that compounds found in cocoa beans, called polyphenols, may help protect against heart disease – yay! Here’s a healthier, crowd-pleasing, and equally delicious chocolate dip that’s rich in fiber, low in sugar and high in antioxidants.

DARK CHOCOLATE PEANUT BUTTER HUMMUS

Serves 8-10

INGREDIENTS

• 1 (15-ounce) can chickpeas
• 1/4 cup peanut butter
• 1/4 cup maple syrup
• 1/2 cup cocoa powder (unsweetened)
• 1 teaspoon vanilla extract
• 1/4 teaspoon kosher salt
• 3 tablespoons of water
• Apple slices or strawberries (for dipping)

INSTRUCTIONS

1. Drain the chickpeas
2. Add the chickpeas, peanut butter, maple syrup, cocoa powder, vanilla, salt, and 3 tablespoons of water.
3. Puree until smooth (30-45 seconds).
4. Taste it—if needed add extra water or sweetener to achieve desired taste and consistency.
5. Serve with fresh fruit like apple slices or strawberries. Enjoy!