The Connection Between Hunger and Heart Health
Heart disease remains the leading cause of death in the United States, and inadequate nutrition plays a significant role in increasing cardiovascular risk. For many families experiencing food insecurity, access to heart-healthy foods like fresh fruits, vegetables, whole grains, and lean proteins can be limited. Instead, they often rely on processed foods high in sodium, unhealthy fats, and added sugars, which contribute to high blood pressure, high cholesterol, and heart disease.
To contribute to heart healthy options, the Food Bank incorporates nutritious foods at its distributions and through our Prescription Pantry partners.
The Food Bank of Northern Nevada is committed to bridging this nutritional gap by providing fresh, healthy food to our neighbors. Through programs like Mobile Harvest and Prescription Pantry, the Food Bank ensures that families have access to the essential nutrients that promote heart health.
Understanding Cholesterol: The Good and the Bad
Cholesterol is a fatty substance found in the blood that is essential for building cells and producing hormones. However, having too much of the wrong type of cholesterol can increase the risk of heart disease.
HDL vs. LDL Cholesterol
Eating heart-healthy foods can help maintain a good balance between HDL and LDL cholesterol, reducing the risk of cardiovascular disease.
How the Food Bank of Northern Nevada Supports Heart Health
To contribute to heart healthy options, the Food Bank incorporates nutritious foods at its distributions and through our Prescription Pantry partners.
Providing Heart-Healthy Foods
The Food Bank prioritizes distributing foods that support cardiovascular wellness, including:
- Fresh fruits and vegetables that are rich in fiber, vitamins, and antioxidants
- Whole grains, which help lower cholesterol and improve heart function
- Lean proteins like beans, nuts, and poultry which promote both muscle and heart health
- Low-fat dairy products, which support healthy blood pressure levels
Heart-Healthy Recipes for Families
Eating heart-healthy meals can be both delicious and simple. Here are some easy recipes that emphasize whole, nutritious ingredients:
Oatmeal with Berries and Nuts
Ingredients:
- 1 cup oats
- 2 cups water or low-fat milk
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1 tablespoon chopped almonds or walnuts
- 1 teaspoon honey (optional)
Instructions:
- Bring water or milk to a boil, then stir in oats. Reduce heat and simmer for 5 minutes, stirring occasionally.
- Top with fresh berries and nuts. Drizzle with honey for some extra sweetness.
- Serve warm and enjoy a fiber-rich, heart-healthy breakfast!
Tabouleh Salad
Ingredients:
- ¼ cup quinoa
- 2 lemons, juiced
- 4 tablespoons olive oil
- 2 cups finely chopped parsley (~2 bunches)
- ½ cup finely chopped mint
- 1 large tomato
- 1 Persian cucumber, or ½ English cucumber
- 6 scallions
- Iceberg lettuce
- 1.5 teaspoons salt
- 1 teaspoon black pepper
Instructions:
- Dice the tomato and cucumber into ¼ inch pieces. Finely slice the scallions (both white and green parts).
- Combine and toss the finely chopped parsley and mint, tomato, cucumber, scallions, and quinoa in a bowl. Add the lemon juice, olive oil, salt, and pepper.
- Serve in an iceberg lettuce wrap.
For a little bit of heat, add 1 finely chopped jalapeno or serrano pepper.
Tips for Reducing Sodium and Managing Cholesterol
Improving heart health involves making small, sustainable changes to daily nutritional habits. Here are some practical tips:
Reduce Sodium Intake
High sodium intake is a major contributor to high blood pressure, which increases the risk of heart disease. To lower sodium levels:
- Prepare your meals using fresh foods
- Cook with herbs and spices instead of salt
- Rinse canned beans and vegetables to remove excess sodium
- Read food labels and select “low sodium” or “no salt added” options
Increase Fiber Intake
Dietary fiber helps lower LDL cholesterol and improves heart health. Good sources of fiber include:
- Oats and whole grains
- Beans and lentils
- Fruits like apples, pears, and berries
- Vegetables such as broccoli, carrots, and leafy greens
Healthy Fats = Hearty Fats
Not all fats are bad—healthy fats like omega-3 and omega-6 fatty acids can reduce inflammation and improve cholesterol levels. Add these to your diet:
- Fatty fish (salmon, mackerel, sardines)
- Nuts and seeds (almonds, flaxseeds, walnuts)
- Olive oil, canola oil, and avocado oil instead of butter or margarine
Stay Active
Physical activity complements a heart-healthy diet by improving circulation, boosting HDL cholesterol, and reducing stress. The American Heart Association recommends at least 150 minutes of moderate exercise per week.
Get Involved in the Fight Against Hunger and Heart Disease
Supporting healthy heart habits starts with ensuring that all of our neighbors and families across our communities have access to nutritious foods. Here’s how you can make a difference:
- Donate: Your contributions help provide fresh, healthy food to those in need. Donate Here.
- Food Drives: Food & Fund Drives play an important role in collecting donations for the Food Bank. Hosting a food drive with a focus on heart-healthy donations is a great way to support your community’s well-being. When hosting a traditional Food & Fund drive, non-perishable, heart-healthy items like low-sodium canned meals, lean proteins, whole grains, and canned fruits and vegetables are collected. Learn more about hosting Food & Fund drives here.
- Volunteer: Discover ways on how you can get involved here.
- Spread Awareness: Share this blog and educate your community about the importance of nutrition in preventing heart disease.
By working together, we can fight hunger, improve heart health, and create a stronger community!
