Diet can help better heart health

Jan. 29--CLINTON -- Heart disease is a problem that strikes men and women alike, and eating healthy is one of the best ways for people to protect themselves and their heart.

Heart disease is the number one cause of death for both men and women in the United States, causing approximately one million heart-related deaths annually, according to The Heart Foundation. The site states that 680 Americans die each day of the year from sudden cardiac death. They expect that heart disease will be the number one leading cause of death in the world by 2020.

One of the best ways people can protect themselves from heart disease is to eat a healthy diet. The first thing Hy-Vee Dietitian Beth Freehill recommends is going to choosemyplate.gov. This site was launched in 2011 as a way to remind consumers to make healthier meal choices, according to the website. The site also allows people to keep track of what they are consuming and how they can eat healthier. The five food groups the site stresses for healthy eating are fruits, vegetables, grains, protein foods and dairy. Freehill says it is important to consume food from all the food groups.

"It's definitely important to get all the food groups," Freehill said. "Getting a variety of nutrients is key to eating healthy."

The task to suddenly eat healthy can be daunting for some people. The recommendation from Freehill is for someone to slowly work themselves into eating healthier. She also says the key is to find a nice balance between all foods and says everything is acceptable to consume in moderation.

"I would recommend taking small steps," Freehill said. "They can start with one goal and then go on to the next goal. Start with eating more fruits and then move on to the next goal."

Also, consuming foods with too much sodium can be detrimental to heart health. Sources of high sodium can be found in frozen and canned foods. Sodium is also frequently found in pizza and spaghetti sauce. The elimination of sodium is virtually impossible, but cutting back on sodium intake is a way to improve heart health.

Healthy eating also includes knowing what and how much to eat. Mercy Medical Center's North Campus began a book club on Dec. 10 that runs through Feb. 25. The club meets once a week on Wednesday and focuses on intuitive eating. In the meeting on Wednesday, they discussed habits many people have, such as eating when they are bored. They also discussed eating out of habit, such as getting popcorn and soft drinks at a movie.

According to Mercy Medical Center wellness coordinator Andrea Barnett, intuitive eating is not as much about dieting as it is about listening to your body about what you need to eat and how much you need to eat.

"Intuitive eating tries to help people make peace with food and understand hunger signs," Barnett said. "It's not about restricting what you eat. It's not a diet."

It can take more time to see the effects of intuitive eating than with certain diets or adding more fruits and vegetables to one's diet. Still, over time, the practice can reveal positive effects. According to Barnett, some people are naturally intuitive eaters, while for others it takes time to know what the body needs to consume.

"It's an ongoing practice," Barnett said. "It takes time to learn and practice. Some are naturally intuitive eaters while others need practice."

Herald Staff Writer John Rohlf can be reached at jrohlf@clintonherald.com.

As a way to observe American Health Month, the Clinton Herald from now through the end of February will publish heart-healthy articles each Thursday.

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