Health & Wellness Weight Management Smoking & Tobacco Quit Center #TeamInspira Life & Health Coaching Fitness Connection Healthy Living Ideas Tips for Improving Your Health in the New Year Smoking Cessation and Lung Cancer Screening Connecting Behavioral Health and Physical Health The Difference Between a Heart Attack and Sudden Cardiac Arrest Start Your Heart-Healthy Diet Exercising During Pregnancy Small Diet Changes That Make A Big Impact Why Cancer Survivors Could Have Heart Trouble LSVT LOUD Helps Patients Raise their Voices Why Good Form Matters When Weightlifting Four Common Myths About Vaccines Got Spring Allergies? Start Treatment Now What is Cardiac Rehab? Preventive Steps to Avoid Snow-Related Injuries Trying to Conceive in the New Year What to Do if You Get the Stomach Flu Plan Ahead for a Safe Visit with Elderly Relatives Tips for Beating Morning Sickness The Link Between Chronic Kidney Disease and Diabetes Complications of Uncontrolled Type 2 Diabetes Why Snoring Could Be Bad for Your Heart Managing the Symptoms of IBS Celebrate Men's Health Month with These Important Screenings Tips for Better Sleep Teaching ‘Normal’ Movement with LSVT BIG New Guidelines Impact Daily Aspirin Recommendations 5 Tips to Get Active Safely Should My Daughter (or Son) Get the HPV Vaccine? Five Ways to Keep Your Brain Young Simple Fixes to Avoid Summertime Injuries Reasons Some Men Avoid the Doctor Five Ways to Manage Prediabetes Breast Health Screening: Know Your Options What You Need to Know About Mammograms Common Breastfeeding Issues and How to Solve Them Recognizing Stroke Symptoms in Your Loved Ones Who Does What in the World of Mental Health Practitioners Lower Your Risk of Colorectal Cancer Ladies: Incontinence Doesn’t Have to Be a Part of Aging Enjoy Halloween Safely With These Tips Keep Your Diet on Track this Summer It’s Shark Week! What’s Really Lurking Off the Shoreline Tips for Managing Your Mental Health Around The Holidays The Relationship Between Birth Defects and Folic Acid What to Expect During Your First Colonoscopy Here’s What You Need to Know About Lung Nodules What You Need to Know About the Flu Vaccine's Effectiveness Healthy Recipes Nutrition Counseling Massage Therapy Medical Fitness Programs Rehabilatation and Physical Therapy Sleep Centers S.T.E.P.S. For Kids (preventing childhood obesity) Diabetes Education Start Your Heart-Healthy Diet What exactly is a heart-healthy diet? You hear it from your doctor and see it in advertisements, wellness articles and on the sides of food packaging, but you may not completely understand what it means. If your knowledge of a heart-healthy diet starts and ends with knowing that you should be eating one, here is a beginner’s guide to eating in a way that is good for your heart. It’s about quality and quantity: Portion control is a huge part of eating heart healthy. Determining serving sizes is a learned skill that can be difficult to judge by appearance. Don’t feel silly about using measuring cups and spoons to size out your servings for meals until you become a better judge. The American Heart Association has a suggested servings guide for each food group that you can reference to get started. Fruits and vegetables all the way: Increasing your intake of fresh fruits and vegetables means you’ll likely be cutting back on higher calorie foods, such as meat, cheese and snack foods. The next time you go grocery shopping, stock up on plenty of your favorite fruits and veggies you can easily reach for when you’re looking for a snack and can incorporate into mealtime. Select whole grains: Whole grains play a significant role in helping you regulate your blood pressure. It’s recommended that you try to get three or more servings of fiber-rich whole grains each day. Look for foods like brown rice, barley, whole-grain pastas and breads, oatmeal, quinoa and farro. Limit unhealthy fats: Trans-fat should always be avoided when possible, and saturated fat should make up no more than 6 percent of your total daily calories (based on a 2,000-calorie-a-day diet). To start making this change, trim fat off your meat before cooking and add less butter or margarine to your food overall. Instead, cook with olive oil, canola oil, and vegetable and nut oils. Halt the salt: High blood pressure is a risk of cardiovascular disease, and one that can be increased by lowering the amount of sodium in your diet. A lot of canned soups, prepared foods and condiments pack a ton of salt that you may not be aware of. Take charge by reading ingredient labels with a closer eye. Healthy adults should have no more than 2,300 mg of salt per day. That’s about a teaspoon. A heart-healthy diet wouldn’t be complete without a generous helping of physical activity––about 150 minutes of moderate-intensity aerobic activity per week is recommended for adults.