February is National American Heart month, and this is the time to become aware of ways to keep your heart healthy.

The key to a healthy heart is to limit trans fat and saturated fat, said Sally Barclay, clinician in food science and human nutrition.

Trans fat is found in stick margarine, baked goods, fast foods and microwave popcorn, while saturated fat is present in high-fat dairy foods, such as cheeses, and marbled meat.

Replacing these fats with healthier fats such as polyunsaturated fat is an option, Barclay said. Foods with healthy fats include olive oil, nuts, seeds, peanut butter and avocados.

Barclay suggests using 1 percent non-fat milk products and lean cuts of meat the size of a deck of cards. Adding fish, which is low in fat, to your diet is a healthy protein source.

Whole grains contain more nutrients than refined grains, and Barclay warned not to be fooled by manufacturers and make sure the ingredients actually contain whole grains.

If you are in need of snack ideas, try healthy fats such as the omega-3 fats found in walnuts, flaxseed and soy.

Maintaining a healthy heart also requires you to get your body moving and to exercise.

“Regular exercise helps to lower the LDL [bad] cholesterol and also can increase the HDL [good] cholesterol, lowering overall heart disease risk,” Barclay said.

Barclay said LDL cholesterol clogs the arteries, building up and impeding blood flow, while HDL cholesterol keeps vessels open and cleaned.

Make an effort to eat fruits and vegetables, which contain fiber and antioxidants that protect against heart disease.

Being aware that your family’s heart history can play a part in making health changes now to prevent complications later. Barclay said it is best to have your cholesterol checked every five years.

Your heart will not be the only recipient of benefits from changes you make to protect your heart – you’ll also have more energy and healthier skin, Barclay said.

“I think it’s beneficial for everyone to follow a heart healthy diet and to stay active,” Barclay said.

Lauri Dusselier, program coordinator at Thielen Student Health Center, encourages smokers to break their habit for their heart and health.

“It’s the single biggest thing you can do to decrease your risk of heart disease is to quit.”