Show your heart some love, celebrate National Heart Month

February is National Heart Month. It seems right to show your heart some love.

The Mediterranean diet is one of the world's healthiest ways to eat, and incorporating these foods into your everyday diet, will do your heart some good.

"While it's the whole diet that makes the health difference, there are some foods, rich in healthy fats and antioxidants, that are extra beneficial for heart health," said Sara Baer-Sinnott, Executive Vice President, Oldways.* "Found in the Mediterranean Diet Pyramid, these foods can decrease your chance of developing heart disease, improve your overall health and, best of all, they taste great."

10 Healthy Foods based on the Mediterranean Diet to help your heart this month and beyond:

1. Extra Virgin Olive Oil: Rich in monounsaturated fats, olive oil lowers bad (LDL) cholesterol, reducing the risk of developing heart disease. Tip: Use healthful olive oil instead of butter when sautéing or roasting vegetables.


2. Fish: Salmon is super-rich in omega-3 fatty acids that reduce blood pressure and reduce the risk of heart disease. Nutrition scientists, the American Heart Association and Oldways suggest eating fish twice a week to benefit from its heart-healthy fats. Tip: Grill or broil salmon and serve with a green vegetable and a squeeze of lemon juice for added flavor.


3. Nuts: Nuts and peanuts are good sources of protein and fiber and are rich in heart-healthy omega-3s and omega-6s. They also have plenty of mono-and poly-unsaturated fats, good for reducing the risk of cardiovascular heart disease. Tip: Sprinkle peanuts and nuts on salads, pastas, and cereals or add them to muffin batters for an extra crunch.


4. More Herbs and Spices - Less Salt: Herbs and spices contain important phytonutrients that are essential to good health. They are a healthy substitute for salt, which can increase blood pressure. Tip: Add an extra pinch of dried or fresh herbs or spices to soups, dressings and sauces to heighten flavor without adding salt.


5. Whole Grains: Oatmeal is a fiber-rich super food that may help lower cholesterol and help keep arteries clear. It is also packed with omega-3 fatty acids, folate and potassium. Tip: Start your day with a steaming bowl of healthy oatmeal, or reach for an oatmeal raisin cookie for a heart-healthy snack.


6. Red Wine: Made from grapes containing resveratrol and other powerful, naturally-occurring plant compounds, red wine may help reduce the risk of heart disease. Moderate consumption is important - two glasses per day for men, one for women. Tip: Enjoy a glass of red wine with your dinner tonight.


7. Vegetables: Vegetables have essential vitamins, minerals, and fiber that can help protect the body from chronic diseases. Spinach, with high levels of folate, potassium and B-complex vitamins, is a standout for heart health.Tip: Use spinach instead of lettuce for a nutrient-packed salad or add it to sandwiches, wraps or omelets.


8. Fruit: Fruit has important antioxidants that reduce the risk of heart disease. Blueberries are also a star fruit for heart health because they lower cholesterol and are a good source of vitamin C, potassium, folate and fiber. Tip: Sprinkle fresh blueberries on cereal and salads or add frozen blueberries to your morning smoothie.


9. Small Amounts of Meat: Meat can be high in cholesterol and saturated fat, and if eaten frequently, can cause fatty substances to build up inside artery walls. Tip: Arrange your dinner plate so that meat is a side feature, not the "main event." Or better yet, eat a vegetarian meal a few nights a week.


10. Friends, Family and Exercise: For overall good health including heart health, make exercise a regular part of your day, just like brushing your teeth or checking your email. Tip: Meet up with a friend or family member and try to walk for 30 minutes, three days a week.

*Oldways and the Mediterranean Foods Alliance are non-profit organizations that firmly believe we're not eating right. We used to eat right but processed foods, lack of exercise, dependence on sugary foods have made us fat and unhealthy. Oldways works hard to make sense of all the health, food and exercise tips out there and put it in an easy format for us to understand.

They have replaced the USDA food pyramid with their Mediterrean diet pyramid. I agree with the implied assessment of the government funded geometric form that is really bottom heavy much like any American that may follow it.

Oldways also have a strong program for Hispanics to continue their good eating habits developed before getting to this country.

I strongly suggest bookmarking their website for great information for eating, exercising and being healthy. For a nice copy of the above download a free copy from their web site which includes delicious and easy recipes.