When it comes to good heart health, Blue Mountain Hospital’s registered dietitian Kim Jacobs said she’s seen, time and again, how a healthy lifestyle can transform a person’s well-being.

She’s occasionally asked which diet program is the best, but she said that’s not what good health is all about.

“It’s about adopting a healthy lifestyle, including eating nutritious foods and exercising most days of the week,” she said.

The goal in mind is to lower bad cholesterol, keep blood pressure under control and maintain a healthy weight.

“Reading food labels is a good place to start,” she said. “It’s essential to know what is in our food and what we are putting into our bodies.”

An important step in lowering blood pressure is “limiting sodium intake to less than 2,400 milligrams a day,” she said. “One teaspoon of salt is equal to 2,300 milligrams.”

Some high-sodium foods to avoid include canned foods, frozen dinners, salty snack foods, packaged foods, sauces and hot dogs.

Look for low-sodium options.

Another key to good heart health includes getting 25-30 grams of fiber a day.

She encourages patients to use a plate to plan meals.

Fill half of a 9-10-inch dinner plate with nonstarchy vegetables and/or fruits; a quarter of the plate can have whole grains, beans and starchy vegetables; and the remaining quarter can have lean protein. Don’t forget to include low-fat milk, and use only small amounts of added fats.

“This is a healthy tool to use,” she said, adding people can worry less about measuring food using this method.

Other heart-healthy tips include reducing the amount of saturated and transfatty foods, such as french fries and doughnuts.

Also, including two servings of fatty fish a week and unsaturated fats such as avocados and nuts for an increase in HDL, the healthy cholesterol.

“This is not a diet just for people with high cholesterol or hypertension, it’s a healthy lifestyle for the whole family to follow,” she said.

Physical activity also plays an important role in maintaining a healthy heart.

“Find an activity you enjoy, and exercise 30 minutes a day, most days of the week,” she said, adding the goal can also be achieved in 10-minute increments three times a day.

Jacobs said she enjoys helping others take steps to better health.

“Following a healthy lifestyle takes effort, and the choices you make every day matter,” she said. “It is worth your effort. You will feel better, have more energy and help prevent chronic diseases so you can live a longer, healthier life.”

Appointments with Jacobs are available through a physician’s referral.

For more information on heart health visit www.heart.org and click on “Getting Healthy.”