Take Heart with Proper Nutrition

March 2019

Dietary Director’s Letter

February is American Heart Health Month. One of the easiest ways to help keep your heart in prime condition is to enjoy a diet that meets its needs.

The Mayo Clinic offers several tips on making your diet more heart smart.

Portion size

Did your mother ever say “Your eyes are bigger than your stomach”? She had a point. No matter how hungry you think you are, never pile food on your plate. Instead, know what a serving size is for each item and stick to that. A serving size of fish, meat or chicken is about the size and thickness of a deck of card. Try using a smaller dish or bowl to make the portion sizes appear larger (fool those eyes). Drink a glass of water before your meal to provide a fuller feeling.

More fruits and vegetables

They provide a cornucopia of essential vitamins, and putting the emphasis on fresh or frozen vegetables and fruits helps add fiber to your diet. Loading up on them also helps you keep high-calorie foods at a minimum. Make sure you limit fried or breaded veggies or fruits in high-sugar heavy syrup.

Whole grains

These provide more fiber, which helps regulate blood pressure and heart health.

Good fats, bad fats

You should limit fats in your diet, but keep in mind there are good fats and there are bad fats. Among the good fats are olive, canola, vegetable and nut oils; nuts and seeds; avocados and trans fat-free margarine. Bad fats include cocoa butter; coconut, palm, cottonseed and palm-nut oils; bacon fat and lard, and butter.


It’s important to have proteins in your diet but make sure they’re low in fat. These can include cold-water fish, fat-free milk, skinless chicken and legumes such as beans, peas and lentils.

In addition to these suggestions, try to keep your daily sodium intake no more than 2,300 milligrams (about a teaspoon of salt). Ideally, adults should limit their daily intake to 1,500 mg.  Create daily menus so you can plan ahead. And allow yourself an occasional treat so you don’t feel deprived.


More Stories

National Diabetes Week & What You Need to Know

May 2023 | General
Every 23 seconds, someone in the U.S. is diagnosed with diabetes. Those living with diabetes face many obstacles in their…

June is Cataract Awareness Month

May 2023 | From our Desks
There are so many fascinating facts about the eyes. Our eyes are our second most complex organ, after the brain.…

Understanding the Types Care at Stone County Rehabilitation & Nursing Center

May 2023 | General
At Stone County Rehabilitation & Nursing Center, we are committed to helping our patients achieve their healthcare goals during their…
Stone County Rehabilitation and Nursing Logo

Is your loved one in need of short-term rehabilitation?

We look forward to speaking with you. Please provide your name and phone number, and we’ll call you. 

Or you can call/text us at
(601) 385-1665.