Cebu City - The heart is a vital organ and performs an important function such as pumping oxygenated blood that allows other organs in our body to function. The heart-health is influenced by many factors both physical and mental. But with the help of nutrition, there are tips on how to be heart-smart:

• EAT MORE FRUITS AND VEGETABLES

Dietary fiber in fruits and vegetables helps in lowering bad cholesterol levels and reduce risk of coronary heart disease. Fruits and vegetables are packed with essential vitamins and nutrients that are beneficial to the overall health not just the heart.

• GO LOW ON FAT

Intake of saturated fatty acids and trans fats should be limited. They increase bad cholesterol levels that can be a risk to heart diseases. Recommended intake of foods with omega 3 fatty acids such as tuna, mackerel and sardines have showed to give better heart-health.

• REDUCE THE SALT

Consumption of high sodium foods can lead to high blood pressure and a risk for heart diseases. We all love the convenience of canned or processed foods. It saves us time in the morning when we are running late or allow us to have more time for ourselves when we get home after work and we often opt to get take outs. But these easy foods might get us into trouble in time. There are a lot of fast and easy recipes online that might save us from more inconvenience in the future. Check out the NNC Facebook page for sample recipes.

• GUILTY PLEASURE? HEART’S PRESSURE

There is nothing wrong with allowing ourselves to indulge on foods that we actually like. A piece of chocolate or a glass of wine perhaps? To note, there is no bad food as long as you keep everything in moderation to minimize pressure of the heart. Allowing yourself to enjoy that guilty pleasure maybe isn’t a bad thing at all.

It is also important that aside from being smart with your heart with nutrition, one should always keep his or her lifestyle in check. Stress, lack of physical activity, tobacco use and other unhealthy lifestyle could lead to cardiovascular diseases and other health problems. You can visit the National Nutrition Council VII page for more nutrition information and nutrition tips. Remember, to be heart-smart! // ND II Franz Cassandra Ontina, RND