Hannibal Regional Blog

rss

Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Tips for a BETTER Heart!

Tips for a BETTER Heart

  • Primarily focus on eating fruits & vegetables. These can be enjoyed fresh, from frozen, or canned without added sugar or salt. Aim for 3-4 servings of each per day.
  • Choose WHOLE grains (oats, quinoa, kamut, wheat berries, brown rice, barley, buckwheat, millet, farro, teff), & whole wheat products (100% whole wheat bread & bread products, 100% whole wheat pasta).
  • Eat ½ cup cooked legumes such as beans, lentils or peas at least 3 times per week.
  • Limit red meat to less or equal to 4 oz. per week.
  • Use animal protein as a complement to the diet & incorporate plant-based protein as the main dish. Plants based protein includes legumes, tree nuts, quinoa, and seeds.
  • Eat omega-3 & protein-rich fish like salmon, mackerel, tuna or sardines at least 2 times per week.
  • Reduce added sugar by simply cutting current portions in half. Replace added sugars (syrups & granulated sugars) with a natural nonnutritive sweetener like Stevia, or Splenda to cut down on carbohydrates & calories. Replace sweetened beverages with no-calorie drinks, like water, carbonated water, unsweetened green or black tea, and/or plain coffee.
  • Enjoy 4 oz red wine in moderation or with one meal per day.
  • Rely on olive oil as a main added fat source.
  • Avoid hydrogenated oils, which include palm oil and palm kernel oil.

*These recommendations may not be well suited for people with kidney disease. Consult a Registered Dietitian for further questions 573-248-5370