FOODISMEDICINE

Tasty tips from registered dietitians with the Augusta Dietetic District Association

Staying Heart Healthy

The beginning of the year brings new goals. In February, we celebrate Heart Health month. The number one leading cause of death is heart disease. In order to reduce your risk there are some tips you can start to incorporate today to keep your heart healthy.

ADD FIBER: Think about your last meal. Did it include any fruits or vegetables? The average American falls short of consuming the recommended goal of 25-30 grams of fiber per day. One way to obtain more fiber can be to rethink your snacks: add a fruit, vegetable or whole grain to your snack. Pairing it with a protein like tuna fish, refried beans or a piece of jerky can also make it more satisfying and filling. Other examples: an apple with peanut butter, a bowl of air popped popcorn, or using whole wheat bread for a sandwich or avocado toast.

HYDRATE: How many ounces of water do you drink daily? All fluids count, but aim for things that are naturally unsweetened such as herbal tea or infused water (mixed with fruit or herbs). While 100% fruit juice is another way to increase your fruit and vegetable intake, it does contain natural sugars, so try to keep your fruit juice intake to 8 oz. or 1 cup per day.

TRY A NEW SPICE: Take away the salt shaker. Most of our sodium intake comes from salt and eating foods flavored with salt. Incorporate other spices when cooking, using salt sparingly to enhance those flavors. Herbs and spices such as basil, garlic powder, cumin, smoked paprika, onion powder or black pepper are salt-free ways to enhance the flavor of your food. Sautéing onion and garlic in the pan before

Herbs De Provence Blend

(Recipe from Academy of Nutrition and Dietetics Association) you cook your foods can provide another layer of flavor.

STAY ACTIVE: The recommendation for activity is 150 minutes of moderate activity or 75 minutes of vigorous activity week per week. Movement can look different for everyone. It can be dancing around the house, going to the pool, gardening, doing some chair exercises or walking the dogs. Think about what movement brings you joy and incorporate it into your week. Even a little bit of activity can help boost your mood and make you feel good!

WATCH THE CONDIMENTS: Sodium can be lurking in your cabinet. The American Heart Association recommends consuming less than 2300 mg of sodium per day. That’s less than one teaspoon. Swapping out condiments for things without added sugar and sodium can drastically reduce your sodium intake. Look for canned goods that are low in sodium, or rinse them before use. Opt for control over where your salt and sodium intake come from. Choices that are low in sodium give you the opportunity to flavor things in other ways, and allows you to add flavor as you choose.

For additional reading:

• “Added Sugars.” Www.heart.org, 22 July 2022, https://www.heart. org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.

• “How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 2 June 2022, https://www. cdc.gov/physicalactivity/basics/ adults/index.htm.

“How to Add Flavor Using Herbs and Spices Video.” Www. heart.org, 15 Jan. 2021, https:// www.heart.org/en/healthy-living/ healthy-eating/cooking-skills/preparing/how-to-add-flavor-usingherbs-and-spices-video.

Ingredients

¼ cup dried rosemary

1 teaspoon celery seeds

1 teaspoon fennel seeds

¼ cup dried chives

¼ cup dried oregano leaves

2 tablespoons dried basil leaves

2 tablespoons dried Italian parsley

½ teaspoon dried thyme leaves

½ teaspoon dried lavender buds

Directions

Wash your hands before you begin.

• Grind rosemary, celery seeds and fennel seeds in a spice grinder or choose already ground spices. Place in a small bowl.

• Add chives, oregano, basil, parsley, thyme and lavender buds. Blend well.

• Store in an airtight container, in a dark place, until ready use. Use within a year for maximum flavor.

Serving size: 1 tablespoon; makes 16 portions

Preparation Notes

In food preparation, dried herbs need moisture to bring out their flavors. When substituting dried for fresh herbs, 1 teaspoon of dried herbs equals 1 tablespoon of fresh herbs.

• Quagliani, Diane, and Patricia Felt-Gunderson. “Closing America’s Fiber Intake Gap: Communication Strategies from a Food and Fiber Summit.” American Journal of Lifestyle Medicine, U.S. National Library of Medicine, 7 July 2016, https://www.ncbi.nlm.nih. gov/pmc/articles/PMC6124841/.

• Quagliani, Diane, and Patricia Felt-Gunderson. “Closing America’s Fiber Intake Gap: Communication Strategies from a Food and Fiber Summit.” American Journal of Lifestyle Medicine, U.S. National Library of Medicine, 7 July 2016, https://www.ncbi.nlm.nih. gov/pmc/articles/PMC6124841/.

• “Shaking the Salt Habit to Lower High Blood Pressure.” Www. heart.org, 2 Dec. 2022, https:// www.heart.org/en/health-topics/ high-blood-pressure/changes-youcan-make-to-manage-high-bloodpressure/shaking-the-salt-habit-tolower-high-blood-pressure.