The following is a guest post by Laura Zenni, who is currently spending a two-week internship in Ann Arbor with Melissa Gerharter

Did you know that February is American Heart Month? It is a month for cardiovascular disease awareness. Cardiovascular diseases affect 81.1. million Americans, which is 37 percent of the population. There are many forms of heart disease protections, including following a healthy diet. Below are the basic guidelines for a heart-healthy diet.

Control your fat intake. Dietary fat intake should be between 25 to 35 percent of one’s daily calories. Most importantly, less than 7 percent of these fats should come from saturated sources, such as whole milk, cream, butter, meats and certain plant oils. If possible, trans saturated fats should be avoided. Trans fats are found in cookies, crackers and other commercial baked goods made with partially hydrogenated vegetables oils, as well as fried foods. Trans fats are responsible for raising total cholesterol and increase the risk for cardiac events.

Consume weekly sources of omega-3 fatty acids. The American Heart Associate recommends consuming at least two four-ounce servings of fatty fish per week. Examples of fatty fishes include mackerel, salmon, herring, lake trout, sardines, and albacore tuna. Adequate omega-3 intake helps decrease the risk of cardiac events while decreasing triglyceride levels, slowing the rate of plague growth and lowering blood pressure. And remember, grill or bake your fish and do not fry it!

Lower your daily sodium intake. Very little salt is needed in the daily diet. In particular, the 2010 Dietary Guidelines state that sodium intake should be less than 1,500 mg per day. This goal can be somewhat difficult because just one teaspoon of salt contains 2,300 mg of sodium. Also, the majority of sodium consumed in the diet comes from processed and canned foods. Choosing fresh foods and avoiding the salt shaker are two small steps to help decrease sodium intake, which can help to lower systolic blood pressure by two to eight mm Hg.

Ensure adequate dietary fiber intake. Americans should consume 25 to 30 grams of dietary fiber per day. Specifically, emphasis should be on a soluble fiber intake of seven to 13 grams per day. Soluble fiber has been shown to decrease risk of cardiovascular disease by reducing LDL (or “bad’) cholesterol. Good sources of soluble fiber include fruits (pears, apples, blackberries, and prunes), vegetables (carrots, broccoli, and brussel sprouts), whole grains (particularly high-fiber cereals), oatmeal, barley and dried beans.

Eat your fruits and vegetables. Strong evidence suggests that consumption of at least five to 10 servings of fruits and vegetables per day can help to decrease blood pressure, which is a major risk factor for cardiovascular disease. Fruits and vegetables are full of antioxidants, vitamins and minerals that are associated with decreased cardiovascular disease risk. Also, they are full of dietary fiber and low in fat and calories, which can help you reach your goal of a healthy body weight.

The American Heart Association and the American Dietetic Association both agree: Aim to eat a variety of nutritious foods daily! Maintaining a healthy body weight, managing blood pressure, controlling cholesterol and keeping blood sugar at a healthy level are all easily obtained through consumption of a healthy diet. So spend your February making dietary changes. Even the smallest change can reduce your cardiovascular disease risk.

Laura Zenni is currently a dietetic intern at Emory University Hospital in Atlanta, Ga. She graduated in May of 2010 from Miami University of Ohio with a bachelor's degree in dietetics and exercise science. She hopes to complete her master's degree in exercise physiology next year and eventually work in the health and wellness field. She is currently spending a two-week internship here in Ann Arbor with Melissa Gerharter, MS, RD.