The Pennsylvania Department of Health has outlined a comprehensive eating plan aimed at promoting heart health among its residents. The focus is on incorporating nutrient-rich foods while minimizing the intake of unhealthy fats and added sugars.
Vegetables and Fruits: A Cornerstone of Heart Health Central to the heart-healthy plan are vegetables and fruits. Leafy greens, broccoli, carrots, apples, bananas, oranges, pears, grapes, and prunes are highly recommended due to their high vitamin, mineral, and fiber content which are essential for maintaining heart health.
Healthy Proteins and Fats: Essential for Cardiovascular Well-being The plan emphasizes the importance of proteins and healthy fats. It suggests including fish like salmon, tuna, and trout that are rich in omega-3 fatty acids, known for their heart-protective properties. Lean meats such as 95% lean ground beef, pork tenderloin, skinless chicken, or turkey are also recommended. Additionally, plant-based proteins such as nuts, seeds, soy products like tofu, and legumes including lentils, chickpeas, black-eyed peas, and lima beans should be part of daily meals.
Whole Grains and Low-Fat Dairy: Balancing the Diet For dairy, the health department suggests opting for fat-free or low-fat options such as milk, cheese, or yogurt to reduce saturated fat intake. When it comes to grains, whole varieties like oatmeal, brown rice, and whole-grain bread or tortillas are advised, as they are lower in processed sugars and higher in fiber.
Oils and Monounsaturated Fats: Supporting Heart Function Healthy oils are also key to a heart-healthy diet. The use of canola, corn, olive, and sunflower oils, along with nuts like almonds and walnuts, nut and seed butters, and other sources like avocado and tofu, provides necessary monounsaturated and polyunsaturated fats.
This dietary framework not only supports cardiovascular health but also fosters overall well-being, underscoring the health department’s commitment to improving the long-term health outcomes of Pennsylvanians.
Photo credits to Pennsylvania Department of Health
