Educate. Empower. Prevent.

Division of the J. Moss Foundation

Show Your Heart Some LOVE!!

In honor of American Heart Month, here are 28 things you should do to improve the health of your heart.

  1. Trim the fat- Cut off the “white stuff”
  2. Choose the leanest cuts of meat you can find (try ground chicken or ground turkey)
  3. Reduce fat when cooking and bake, broil, grill and steam food
  4. Use low-fat dairy products, which can also slim your waistline
  5. Exercise your heart-try doing moderate intensity exercise for 30 minutes a day, five days a week
  6. Increase foods that are high in soluble fiber, which will helps to specifically lower cholesterol
  7. Find the fiber, read labels and look for foods with 2 or more grams of fiber per serving
  8. Eat at least three 1-ounce-equivalent of fiber-rich whole grains a day
  9. Get your 32 grams of fiber- it could shave off 10 pounds of yearly weight gain
  10. Reach for Fruits and Vegetables. You need at least 4.5 cups a day
  11. Go Fish, the American Heart Association  recommends 2 servings of fish (3.5 oz each) a week (Not fried, of course)
  12. Reach for foods with Omega-3 fatty acids. They can decrease risk of abnormal heartbeats), decrease triglyceride levels, and lower blood pressure (slightly)
  13. Try fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna, which are high in omega-3 fatty acids
  14. Pass on the added salt. High-sodium diets are linked to an increase in blood pressure and a higher risk for heart disease and stroke
  15. Uncover the hidden salt-  Major sources of sodium include: Tomato sauce, Soups,Condiments, Canned foods , and Prepared mixes
  16. Aim to eat less than 1,500 mg of sodium per day
  17. Am. Heart Assoc recommends that you stock up on heart-healthy cookbooks
  18. Make recipes or egg dishes with egg whites, instead of egg yolks.  Substitute two egg whites for each egg yolk. Egg yolks are high in cholesterol and fat
  19. Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades
  20. Avoid using prepackaged seasoning mixes because they often contain a lot of salt.  Use fresh herbs whenever possible.  Grind herbs with a mortar and pestle for the freshest and fullest flavor
  21. Use liquid vegetable oils or non fat cooking sprays whenever possible
  22. Use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil
  23. Stay away from coconut oil, palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats
  24. When stir frying, cook food in vegetable stock,wine or a small amount of oil.Avoid excessive use of high-sodium seasonings like teriyaki and soy sauce
  25. Use a rack when roasting, grilling, or broiling so the fat drips away from the food (and does not sit in it). Consider change your basting style.  Instead of basting with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice
  26. Consider a different way to make grave. When making gravy from the drippings, chill first then use a gravy strainer or skim ladle to remove the fat
  27. Use a non stick vegetable spray to brown or saute foods. You can also use a small amount of broth or wine, or a tiny bit of vegetable oil rubbed onto the pan with a paper towel
  28. Steam vegetables in a basket over simmering water.  They will retain more flavors and will not need any salt

Your heart is important to us. A recent study indicates that prediabetes more than doubles the risk of death due to heart attack. Please take these 28 steps to improve the health of your heart.


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