The foods you choose can play an important role in supporting heart health. A balanced eating pattern can help you get important nutrients while limiting excess sodium, added sugars, and unhealthy fats. For Lancaster families, fall and winter gatherings also provide opportunities to make heart-conscious choices without giving up the foods and traditions you enjoy.
If you have concerns about your heart health or symptoms that may need medical attention, talk with your doctor about your risk factors and diet. If you are experiencing a medical emergency, call 911.
Fill Your Plate With More Fruits and Vegetables
Fruits and vegetables provide vitamins, minerals, fiber, and other nutrients that support overall health. Including a variety of colors and types throughout the week can make meals more nutritious and enjoyable.
Fresh, frozen, or canned options can all be part of a balanced eating pattern. If choosing canned fruits or vegetables, look for options with little or no added sugar and lower sodium when available.
Choose More Whole Grains
Whole grains contain more of the natural grain than refined grains and can provide fiber and other nutrients. Examples include oatmeal, brown rice, whole-grain bread, and whole-grain pasta.
Try making small changes rather than replacing everything at once. For example, choose whole-grain bread for a sandwich or oatmeal for breakfast instead of a highly refined option.
Pick Heart-Friendly Protein Sources
Protein is an important part of a balanced diet, but different protein sources contain different amounts of saturated fat. Saturated fat is a type of fat that can raise LDL cholesterol, sometimes called "bad" cholesterol, when consumed in excess.
Consider including a variety of protein sources, such as:
- Fish and seafood
- Beans, lentils, and peas
- Nuts and seeds
- Lean poultry
The right eating pattern can vary depending on your health needs, medications, and other factors.
Pay Attention to Sodium
Sodium is found naturally in some foods, but much of the sodium people consume comes from packaged and prepared foods. Eating too much sodium can contribute to increased blood pressure in some people.
Read nutrition labels when shopping and compare similar products. Choosing lower-sodium foods and using herbs, spices, garlic, or other seasonings instead of relying heavily on salt can help.
Limit Added Sugars
Added sugars can be found in many foods and drinks, including desserts, sweetened beverages, and some packaged products. During the holiday season, it can be easy to consume more sugary foods than usual.
You don't necessarily have to avoid your favorite holiday treats. Instead, consider enjoying smaller portions and balancing them with nutritious meals throughout the day.
Make Heart-Healthy Holiday Choices
Thanksgiving, Christmas, and New Year's celebrations often center around food. You can enjoy seasonal meals while still making choices that support a balanced eating pattern.
A few simple ideas include:
- Add vegetables or a salad to your plate.
- Choose water or an unsweetened drink more often.
- Enjoy rich desserts and high-calorie dishes in moderate portions.
- Avoid skipping meals before a large gathering.
A single holiday meal does not define your overall eating habits. What you do consistently over time matters more.
Choose Healthy Fats More Often
Not all fats affect the body in the same way. Unsaturated fats, found in foods such as avocados, nuts, seeds, and some vegetable oils, can be part of a heart-conscious eating pattern.
At the same time, foods high in saturated and trans fats should generally be limited. Checking nutrition labels can help you compare foods and make informed choices.
Don't Forget About Portion Sizes
Even nutritious foods can contribute more calories than your body needs when portions are very large. Paying attention to portion sizes can help you create balanced meals without feeling that you have to eliminate particular foods.
Eating slowly can also give your body more time to recognize when you are becoming full. Try serving yourself a reasonable portion first, then decide whether you want more after you have finished.
Connect Food Choices With Heart Health
Healthy eating is one part of caring for your heart. Physical activity appropriate for your abilities, avoiding tobacco, managing conditions such as high blood pressure and diabetes, and following your healthcare provider's recommendations can also play important roles.
If you have been diagnosed with a heart condition, ask your healthcare provider whether you have specific dietary needs. Nutrition recommendations can vary based on a person's health, medications, and treatment plan.
Know the Signs of a Heart Emergency
Eating well can support long-term heart health, but it cannot prevent every heart emergency. Chest pressure or discomfort, shortness of breath, unusual sweating, nausea, or discomfort spreading to the arm, back, neck, jaw, or stomach can be warning signs of a heart attack.
If you or someone around you has symptoms that may indicate a heart attack, call 911 immediately. Antelope Valley Medical Center provides emergency cardiac care and is a certified STEMI Receiving Center and Accredited Chest Pain Center.
Supporting Heart Health in Lancaster
Healthy eating does not have to mean giving up the foods you enjoy. Building meals around vegetables, fruits, whole grains, nutritious protein sources, and healthy fats, while being mindful of sodium, added sugars, and portion sizes, can help create sustainable habits.
For residents looking for a medical center in Lancaster, CA, Antelope Valley Medical Center provides cardiovascular and emergency services for the Antelope Valley community. If you have concerns about your heart health, talk with your doctor about what steps may be right for you. For symptoms of a possible heart attack or another life-threatening emergency, call 911.
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