SEATTLE, March 27, 2025 — What people eat and drink affects overall health, including oral health, and is essential for managing health conditions like blood pressure, diabetes and high cholesterol. During National Nutrition Month, the American Heart Association, a global force changing the future of health for all, and local Healthy for Good sponsor Delta Dental of Washington are encouraging Washingtonians to cook and eat a heart-healthy diet to improve the health and well-being of the entire family. 
 
According to the American Heart Association, an overall healthy eating pattern includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as olive and canola. It is recommended to limit sweetened drinks, alcohol, sodium, red and processed meats, refined carbohydrates like added sugars and processed grain foods, full-fat dairy products, highly processed foods, and tropical oils plus avoid trans-fat and partially hydrogenated oils, usually found in some commercial baked goods and fried foods. Cooking at home is one way to take control over the nutritional content of your food through healthy preparation methods. 
 
"We know that eating healthy is not always easy, but making small changes to recipes can benefit the health of the entire family," said Lourdes Diaz Monroy, a health educator and volunteer expert with the American Heart Association. “It’s also understood that food is an expression of culture and plays a crucial role in our physical and mental well-being. There are ways to make small changes to family or traditional recipes that will preserve tradition while also support health.” 
 
Here are a few cooking tips that can be utilized when preparing meals:
  1. Choose with non-tropical vegetable oils. Cut down on saturated and tans fats by using non-tropical oils.
  2. Purchase lower sodium products at the store. Select low sodium or no salt added options and if not available, rinse the contents of canned goods in a colander under water to wash away some of the salt. 
  3. Choose canned fruits packed in juice rather than syrup. 
  4. Cook with non-stick cooking spray. Instead of greasing bakeware with butter or shortening and cooking with butter, select non-stick cooking spray for a healthier option.
  5. Make your own salad dressing. Use healthier kitchen oils like olive oil and add vinegar and herbs. The general proportions are 1/3 cup acid (vinegar or citrus juice) with 2/3 cup of oil.
  6. Choose whole grain and low sodium bread, pasta, crackers and snacks.
  7. Go lean with protein. Choose poultry and fish and limit red meat. Look for leaner cuts and trim away visible fat and skin.
In addition to kitchen prep tips, here are a few simple swaps individuals can make to recipes:
  1. Swap whole wheat flour for white flour in recipes in a ratio of 7/8 cup whole wheat flour for every cup of white flour.
  2. Use unsweetened apple sauce as a replacement for oil or butter. If your recipe calls for 1 cup of oil, substitute ½ cup unsweetened apple sauce and ½ cup of oil.
  3. Substitute vanilla for sugar. Cut sugar in half and use a teaspoon of vanilla for flavor. 
  4. Swap mashed banana for butter or oil. One cup of mashed banana can replace one cup of butter or oil.
 
The Hispanic/Latino community is disproportionately affected by heart disease and related health issues due to longstanding systemic barriers, such as a historic lack of access to health care and nutritious foods. To address the disparity, the American Heart Association and Delta Dental of Washington will be sharing Together at the Table/ Juntos En La Mesa messaging to support Washington families in making small changes in the kitchen and on the table. The dual language messaging will provide tips for healthier cooking, tools and free recipes geared for family meals, and will be shared through media messaging.
 
“Eating a healthy diet rich in essential nutrients and reducing intake of refined carbohydrates like added sugars and processed grain foods supports oral health as well as heart health,” said Diane Oakes, chief mission officer, Delta Dental of Washington. “Your dental providers are part of your total health care team and can be a resource for information about the connection between oral health and the health of your body.”
 
To learn more about the ‘Together at the Table/ Juntos En La Mesa’ campaign or to access educational resources and support, visit https://www.heart.org/en/healthy-living/healthy-eating/nutrition-and-your-family in English and https://www.heart.org/nutricionytufamilia in Spanish.
 
Additional Resources
  1. American Heart Association Budget Friendly Recipes
  2. American Heart Association news release: Dietary patterns may explain differing CVD rates among Hispanic/Latino groups in U.S. (March 2022)
  3. American Heart Association news release: New look at nutrition research identifies 10 features of a heart-healthy eating pattern (November 2021)
  4. Read in Spanish
 
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About the American Heart Association
The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1. In Washington, visit heart.org/Washington, or follow us on Facebook, Instagram or X.
 
For Media Inquiries: 
Francesca Minas: francesca.minas@heart.org
Valerie Koch: valerie.koch@heart.org
For Public Inquiries: 1-800-AHA-USA1 (242-8721)