Useful Information for Better Health from the Western Maryland Health System

Thursday, January 30, 2014

Foods to Love for Heart Month

February is Heart Health Month. Include these heart-loving foods for heart health. These recommendations are from Dr. Janet Bond Brill, PhD, RD, LDN, author of Cholesterol Down, Blood Pressure Down and Preventing a Second Heart Attack and David Grotto, RD, LDN, author of The Best Things You Can Eat. 

Foods with recommended serving sizes include:
  1. Almonds and walnuts – 1 ounce
  2. Apples, figs and other fruit – ½ -1 cup
  3. Flaxseeds – 2 Tablespoons
  4. Garlic – 1 clove
  5. Oatmeal – ½ cup (uncooked)
  6. Extra-virgin olive oil – 1 Tablespoon
  7. Soybeans – 1 cup (cooked)
  8. Avocados – 1/5
  9. Dark Chocolate/cocoa – 1 ounce
  10. Salmon – 3 ounces
  11. Pumpkin seeds – 1 ounce
  12. Wine – 5 ounces
  13. Spinach and other greens and vegetables – 1 cup cooked or 2 cups raw
  14. White beans and other legumes – 1 cup (cooked)
  15. Yogurt and Milk – 1 cup 
  16. Psyllium husks – 6 grams (1 tsp.)
If you’re interested in learning more about heart healthy nutrition, WMHS Food and Nutrition Department offers a free class taught by clinical dietitian, Joni Brode, RDN, LDN, who specializes with patients with cardiovascular disease.  Classes are offered twice monthly.

Upcoming Classes:
February 11 at 1 p.m.
February 25 at 6 p.m.

Classes are held in conference room 1 and 2 on the first floor of the WMRMC. Additional information is available by calling Joni R. Brode, RDN, LDN at 240-964-8677 or emailing her a  To register, please call WMHS Food and Nutrition at 240-964-2306.

Also, join WMHS Chef Pete Lippold and Clinical Nutrition Manager, Brenda Ridgway, RD, LDN for Demo and Dine on February 18 “Cooking for a Happy and Healthy Heart.” Learn the importance of heart – healthy nutrition and take home great recipes and ideas to try at home. The cost is $15.00 per person and is held from 5-6:30 pm at the WMHS auditorium.  Space is limited to 20 participants. To register, contact Brenda Ridgway, RDN, LDN at 240-964-2312.