HEALTHY EATING for a HEALTHY HEART!
Cardiovascular disease is still the major cause of death in the United States according to statistical data from the National Center for Health Statistics and the National Heart, Lung and Blood Institute. This is astonishing considering how much is known about heart disease and the various treatments and medications that are available in 2018. There are many factors involved: Family history, genetics, lack of medical care and DIET . You can reduce your risk of heart disease or manage existing heart disease by making some changes. I would like to expound on the Diet aspect.
INCREASE the AMOUNT OF FRUIT and VEGETABLES you eat daily. Strive for Five Servings/day total per day.
MAKE MOST of YOUR GRAINS WHOLE GRAINS: Barley, brown rice, oatmeal, popcorn, whole wheat bread and crackers, whole wheat pasta. Look for 3 grams of fiber/serving as a good source.
SELECT LEAN SOURCES of PROTEIN: Fish, baked, broiled or grilled; skinless chicken or turkey breast, pork tenderloin, beef round or sirloin. 6 oz./day recommended. A pound of meat per day is not necessary for good health.
FATS/OILS: Select unsaturated oils such as Canola, Grapeseed, Olive Oil and use sparingly. 1 tbsp. of oil equals 135 calories! Nuts are healthy fats but limit to unsalted and control portion: 6 nuts equal 45 calories. It’s best to use chopped nuts and apply on top of yogurt, fruit cup or lowfat ice cream …you’ll enjoy the crunch without too many calories.
CHOOSE LOWFAT DAIRY PRODUCTS: Milk is a great source of calcium and Vitamin D, select lowfat cheese and milk for less saturated fat most of the time. Savor the flavor of 1/2 cup of low fat ice cream.
SWEETS: Limit portion to 2 small cookies or a small cupcake or single layer cake piece, thinly sliced.
STAY TUNED for my next posting regarding how to make these beneficial changes.