Make heart-healthy eating a lifestyle

Orlando, FL – Heart disease is the leading cause of death for Americans, and contributes to one out of five deaths in Florida. These sobering statistics underscore the purpose of HCA Florida Healthcare’s support of the American Heart Association to raise awareness of symptoms, treatment and prevention of heart disease, including sharing tasty tips for a heart-healthy diet.

The clinical nutrition lead for HCA Healthcare’s North Florida Division and clinical nutrition manager at HCA Florida Lake Monroe Hospital and Oviedo Medical Center, Yamivett De La Moneda, MS, RD, LD/N. De La Moneda notes healthy food choices can help manage or prevent conditions that increase the risk of developing cardiovascular diseases, including obesity, high blood pressure, high blood sugar and high cholesterol.

“One of the biggest barriers to sustaining good eating habits in today’s fast-paced society is time,” De La Moneda said. “However, you can make a positive impact on your heart health with a few simple changes to your grocery shopping and eating habits.”

Heart smart meals begin with a plan

Start by making a grocery list based on the heart-healthy recipes you are excited to try. Choose nutrient-dense foods, including options that are lower in sodium and provide healthful fats and fiber. Consuming wholesome foods often leads to more adequate consumption of vitamins, minerals, and flavonoids, which offer antioxidant, anti-inflammatory and anti-cancer properties. Foods to incorporate into your heart-friendly diet include:

• Vegetables – leafy green vegetables (spinach, kale and collards); fresh, canned, dried and frozen
• Fruits – bananas, apples, oranges; fresh, canned, dried and frozen
• Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole grain bread, crackers and pasta
• Dairy – low fat (1 percent) and fat-free
• Protein – eggs, fish, lean meat, poultry, legumes (lentils, chickpeas, kidney beans), nuts, and seeds
• Oils – polyunsaturated and monounsaturated ;canola, olive, peanut, safflower & sesame oil

“When preparing meals, it is easier to eat heart smart if you keep your kitchen stocked with healthy choices,” De La Moneda said. “Read nutrition labels and ingredient lists on packaged foods so you know what to look for and what to avoid while grocery shopping. Focus on the perimeter of the store, where most wholesome foods live. Choose foods with less sodium, added sugars and saturated fats. Look for foods and beverages with a Heart-Check mark, designating they meet the American Heart Association’s criteria for heart-healthy food.”

Access to healthy foods is also important. According to a 2020 American Heart Association report, approximately 38.3 million people in the U.S. lived in food-insecure households.

“Food security means having enough food and not having to choose between food and other basic needs,” said Jimmy Clarity, vice president of the American Heart Association Orlando. “Nutrition security builds on that. It means getting enough healthy food consistently and putting that food to best use – not only what to eat, but where to find it and how to prepare it. It’s something that we are striving to improve in the Orlando community every day.”

Food should give you energy– not weigh you down. With a few changes, you can make eating healthy your easiest habit.

• Limit – sugary drinks, sweets, fatty meats and salty or highly processed foods.
• Avoid – partially hydrogenated oils, tropical oils and excessive calories.
• Replace – highly processed foods with homemade or less-processed options.
• Enjoy – a variety of nutritious foods from all the food groups, especially fruits and veggies.
• Keep – healthy habits even when you eat away from home.

The American Heart Association provides several delicious, nutritious heart-healthy recipes on its website.

For more information and to learn if you may be at risk for heart disease, visit our specialties page and take our free online Heart Health Risk Assessment.