Column: Dr Watkins On Heart Month Tips

[Column written by Dr Kimberley Watkins]

As we step into the second week of Heart Month, let’s show some love to your most vital organ – your heart! With Valentine’s Day approaching, it’s a perfect time to swap those heart-shaped chocolates for heart-healthy choices. This week, Dr Watkins has sought expert advice from senior dietitians Hanah Cannon and Rosanna Strickland from Island Nutrition to teach you how to treat your heart right this month. Thank you both for your time and writing the information full of practical tips this week.

Love is in the air – and so is the tempting aroma of takeout. After a long day at work, it’s easy to opt for that quick meal from a restaurant. But let’s pause to consider what that convenience might cost your heart. Many takeout meals are loaded with artery-clogging saturated fats and high sodium levels. Sure, a sprinkle of salt can make food taste irresistible, but excessive sodium can lead to higher blood pressure, putting unnecessary stress on your heart.

Many of us struggle with the dilemma of whether to finish everything on our plates. We often find ourselves torn between the desire to avoid wasting food and the temptation of overindulging. Cooking at home is a healthier alternative. It gives you control over portions and ingredient quality, allowing for delicious meals that are often lower in sodium and unhealthy fats. Plus, you can add that extra scoop of veggies without any guilt.

Planning Ahead: The [he]art of being prepared:

So, with this in mind, here are some tips to help you plan and prepare meals that your heart will thank you for:

1. Get into the rhythm of grocery shopping and meal prep with a schedule that works for you. Getting organized helps keep your heart in check.
2. Don’t let the cooking be in vain – you can do batch cooking. Make some food to last a few days. Your future self will thank you when you’re tired, but have a delicious, healthy meal ready to go.
3. Avoid mental blocks by writing down what you need. Grocery list up. A list keeps your shopping on track.
4. Don’t shop hungry. This strategy will help you bypass the less healthy snack aisle. We all know that hunger can leave you making regrettable snack choices. Snack smart by shopping on a full stomach.
5. Have you heard the myth that frozen vegetables are not as good? That’s a fib. Frozen fruits and veggies are just as nutritious as fresh ones and keep longer.

Keep your finger on the pulse with these food swaps and cooking methods. Try trading out some ingredients for heart-friendly alternatives and see the difference. Here are some good choices to get you started:

• Sour cream – a dollop of low-fat Greek yoghurt
• Shredded cheese – grated parmesan [the more intense flavour means that you need less to get that cheesy hit]
• Butter spread – avocado, hummus, nut/seed butter, or olive-based spreads
• Butter in baking – olive-based spread, mashed banana, unsweetened apple sauce, vegetable oil, or unsweetened fat-free Greek yoghurt
• Coconut milk – unsweetened soy milk or skimmed milk
• Processed meats – vegetarian alternatives, grilled/baked lean meat, or poultry
• Ground hamburger – ground turkey or beans
• Mayonnaise – low-fat Greek yoghurt, hummus, cottage cheese, avocado, or light mayo

Unbeatable heart-healthy ingredients:

When it comes to nurturing your heart, the right ingredients can make all the difference – let’s explore some options that taste great and explain why they support your heart health:

• Oats and barley: these golden little grains love your heart back as they are high in a soluble fibre called ‘beta-glucan.’ This forms a gel in your gut that helps to stop cholesterol from being absorbed into the body. Barley is great in soups but also makes a good risotto base.
• Beans and lentils: another good source of soluble fibre; one portion is roughly one-third of your daily fibre needs. They are also an excellent replacement for red meats, helping you get more plant proteins in your diet, which has been shown to benefit heart health. Try black bean tacos or kidney bean chili next time you find yourself reaching for the hamburger mince in the store.
• Fruits and vegetables: we really can’t stress enough the benefits of eating more fruits and vegetables. The target is five servings daily, which can be fresh, frozen, or tinned – the dealer’s choice. This is easier done than said if you have fruit for breakfast and snack and then fill half your plate with vegetables or salad for lunch and dinner.
• Nuts and seeds: snack healthy; there is no problem including snacks in the diet as long as they are healthy. Next time, the 3.00pm gremlins lead you to the snack cupboard, reach for an oz of mixed nuts and give yourself a dose of heart-healthy fats.
• Unsaturated fats: saturated fats have been mentioned a lot, and they are usually found in animal products [meat and dairy] and tropical oils [palm, coconut, cocoa butter], but what about healthy fats? Including olive oils, avocado [and its oil], salmon, mackerel, sardines, and nuts and seeds will keep your good cholesterol levels good and help reduce inflammation.

This Valentine’s Day, don’t let your love for food come with regrets. Cook smart, eat heart-healthy, and show your heart the love it deserves. Swap that greasy takeout for greens and lean proteins, because nothing says “I love you” like a delicious, guilt-free meal!

- Dr Kimberley Watkins

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