"Heart"-y eating Published Feb. 20, 2015 By Capt. Jessica Shalita 509th Medical Support Squadron WHITEMAN AIR FORCE BASE, Mo. -- February is Heart Health Awareness Month. According to the American Heart Association, heart disease is the #1, and strokes the #4 cause of death in the U.S. Do you know how to prevent them? Many of us have been told the keys to better health are a balanced diet, regular exercise and avoiding tobacco products. Of these three prevention tools, a balanced diet can make a huge difference in your health. Here are some tips to lower your risk of heart attack and stroke by maintaining a heart healthy diet. Choose less sodium. When cooking or buying pre-packaged foods, choose a lower sodium option. Higher dietary sodium stresses the heart. If you think eliminating salt makes your food taste bland, then try experimenting with some other spices. You may just find something you like even better! Check food labels. Many packaged foods contain large amounts of salts, like sodium and potassium, in order to extend the product's shelf life. Instead of grabbing your favorite brand, try looking at all of the labels for similar products. You may find a different brand or type of product is healthier and still tastes great. Opt for lower saturated-fat content. Saturated-fat can raise your blood cholesterol levels and high cholesterol levels increase your risk of heart disease. Cholesterol builds up on artery walls and makes the heart pump harder. However, cholesterol levels can often be lowered by the foods we eat. Instead of full-fat options, try one labeled "low fat" or "fat free." Many of these products taste as good as or better than their full-fat counterparts, without the negative health effects. Cook at home. Restaurants may not provide nutrition information for all of their dishes. In order to avoid high saturated-fats and sodium, try simpler options to make at home. There are great recipes available online, and you can even cook most dishes in a large batch and freeze extra portions. Try cooking chicken soup from scratch and freezing it--it is a healthier option than the canned soup and it tastes just like mom used to make! Remember there is no 'magic pill.' Even if you take medicines for your cholesterol, you should still manage your lifestyle with a heart healthy diet and regular exercise. Medicines for conditions like high cholesterol will only be able to work in your body if you help them work. For more tips, contact your health care provider via MiCare or make an appointment by calling 687-2188.