Six Steps for a Healthy Heart
Heart disease is the number one cause of death in the U.S. The
good news is that there is much you can do to fight, as well as
slow the progression of heart disease by simply following some
heart-healthy lifestyle and diet habits. Here are six simple ways
to protect your heart, from Elizabeth Somer, M.A.,R.D.
1. Waist Not, Want Not
Excess weight increases the risk for high blood pressure, diabetes,
and high cholesterol, factors that escalate the chances of
developing heart disease. One way to control calories, which will
help manage weight is to choose "low energy-dense" foods. These are
foods that supply few calories, but still fill you up and leave you
feeling satisfied. Foods such as fruits, vegetables, cooked whole
grains, and broth-based soups are typically high in water, fiber
and nutrients, but moderate in calories, so you feel fuller after
eating them and are likely to consume fewer calories. So, snack on
watermelon, have a fiber-rich bowl of oatmeal for breakfast, a bowl
of vegetable soup for lunch, and add an extra serving of steamed
vegetables to dinner.
2. Don't be a Salty Dog
Diets high in sodium diets are linked to an increased risk for high
blood pressure, a major risk factor in heart disease. Limit daily
sodium intake to no more than 2300 milligrams, or about one
teaspoon of salt. Use salt substitutes when cooking. Look for
lower-sodium varieties of your favorite foods, including foods with
the American Heart Association's heart check mark on the label.
3. Boost Nutrients
A varied diet filled with minimally-processed foods, such as
fruits, vegetables, legumes and fish, is rich in vitamins,
minerals, fiber and omega-3s, which help keep the heart in tip top
shape. Salmon with a side spinach salad is a delicious example of a
heart-healthy meal loaded with antioxidants, vitamins, and omega-3
fatty acids. Add some sliced watermelon, which contains citrulline,
an amino acid that helps maintain the arteries, blood flow, and
heart health.
4. Think Produce
A diet rich in vegetables and fruits is key for a healthy heart.
Find simple and tasty ways to include at least two servings in each
meal and at least one serving at snack time. Aim for at least
the MyPyramid daily recommendations of two and a half cups of
vegetables and two cups of fruit. For example, toss dried fruit
onto a tossed salad or add grated carrots and broccoli to pasta
sauce. You even can drink your produce. Blend watermelon with lemon
yogurt and a touch of ginger for a refreshing mid-morning snack.
Besides, produce such as watermelon is cholesterol-free, fat-free,
and very low in sodium.
5. Cut Back on Saturated and Trans Fats
Choose extra-lean meats and poultry without skin, preferably breast
meat. Then prepare those meats with little or no saturated or trans
fats. Choose nonfat or one percent low-fat milk products. When
choosing processed foods, make sure they are trans fat free. Also
keep an eye on portions; a serving of meat is three to four ounces,
about the size of a deck of cards.
6. Move More
Balance a healthy diet with daily physical activity. Take the
stairs instead of the elevator; wear a pedometer and aim for 10,000
steps a day; opt for a bike ride instead of an afternoon on the
couch. Regular physical activity can help reduce blood pressure,
improve cholesterol levels, drop pounds, and is a great stress
reliever. Aim for at least 30 minutes of physical activity most
days of the week.
SOURCE:
National Watermelon
Board
