About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.

Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.

Coronary heart disease is the most common type of heart disease, killing over 370,000 people annually.

Every year about 735,000 Americans have a heart attack. Of these, 525,000 are a first heart attack and 210,000 happen in people who have already had a heart attack.

Changing your diet can help prevent heart disease. Avoid eating fried foods and saturated fats. Healthy fats such as peanut butter, almond butter, almond milk, avocado, nuts, seeds, olive oil, and salmon should be included in your diet on a regular basis. Don’t worry about the calories in these fats even though the calories can be high. These are good fats that your body needs. These healthy fats also help lower cholesterol and keep you feeling full throughout the day.

Reduce the sodium in your diet. Healthy adults have no more than 2,300 milligrams of sodium a day (about a teaspoon of salt). Most adults ideally have no more than 1,500mg of sodium a day. Canned products tend to have more salt so always look for reduce sodium on the label.

Choose lean protein such as chicken, turkey, fish, eggs and beans. Red meat is higher in cholesterol and fat, I recommend having it no more than 1x/week. If you enjoy milk and yogurt products always reach for part-skim or low fat.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. One of my favorite whole grain products is oatmeal.

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Fruits and vegetables should be fresh or frozen, not canned. Canned fruits and vegetables container more sodium and more sugar.

Want a quick and healthy breakfast or maybe a smoothie during the day? Sweetberry Bowls has all of that and more! They offer smoothies and bowls with a wide range of fruits and vegetables. If you want to incorporate healthy fats into your diet try a bowl or smoothie with either almond butter or peanut butter. If you like oatmeal they offer it with fruit and healthy fats. Or stop in for lunch and grab a healthy salad filled with lots of vitamins and minerals. Sweetberry Bowls offers everything you need for a heart healthy diet, whether it’s breakfast, lunch or a snack. Find a location near you and stop in!

https://www.cdc.gov/heartdisease/facts.htm

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

CDC, NCHS. Underlying Cause of Death 1999-2013 on CDC WONDER Online Database, released 2015. Data are from the Multiple Cause of Death Files, 1999-2013, as compiled from data provided by the 57 vital statistics jurisdictions through the Vital Statistics Cooperative Program. Accessed Feb. 3, 2015.

Mozaffarian D, Benjamin EJ, Go AS, et al. Heart disease and stroke statistics—2015 update: a report from the American Heart Association. Circulation. 2015;131:e29-322.

February Is American Heart Month

Stephanie Leonetti

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