By Melinda Martin RD, CD-N
Let’s hear it for your heart! This amazing organ pumps oxygen rich blood to every cell in your body 24 hours a day, seven days a week. Your heart is essential to life so it’s time to get serious about taking care of it.
Although heart disease is the number one killer of both men and women worldwide
there are preventative measures you can take to protect yourself. While it’s true there are certain risk factors over which you have no control, such as age and family
history, there are some things you can control. They include diet, exercise, and an active involvement in your own health care by managing risk factors.
Show your heart some love by engaging in regular physical activity. Experts recommend
at least thirty minutes of moderately
intense exercise every day. This includes any activity that makes your heart beat harder and makes you breath heavier than at rest. Recent studies suggest a decrease in high blood pressure is possible just by increasing the number of steps taken to 10,000 daily. There is no need to walk the pyramids, just the stairs. Taking the stairs, taking a walk after dinner, and parking far away from the store are all ways to reach your goal. Recent
research also suggests doing 10 minutes
of aerobics three times a day will give you the same heart healthy results as doing thirty consecutive minutes.
As for your diet, it’s not all about eating less but also eating more. Yes more, more fruits, vegetables, beans, whole grains, and low fat dairy. Be adventurous and try new foods and recipes. Eating a healthy diet can be delicious and enjoyable, not to mention the ego boost from any weight you may lose.
Fruits and vegetables contain compounds
known as plant sterols and stanols.
These compounds have been linked to decreases in blood pressure and cholesterol
levels. The fibers in fruits, vegetables, whole grains, beans, and nuts are shown to have similar effects on blood pressure and cholesterol as well as many other health benefits. The current recommendation for fruits and vegetables is 5-10 servings daily.
Another good source of fiber is whole grain products. The current recommendation
for fiber is 25-35 grams daily depending
on your sex and age. The truth is the average American consumes approximately 10 grams of fiber daily. To be sure you’re consuming a quality whole wheat product and not a processed wheat product disguised
in a clever label, read the ingredients
list. The first ingredient must contain the words “whole wheat flour,” not just “wheat flour.” Also, check the nutrition facts label for fiber content; if the product contains three or more grams per serving,
it’s a good choice. Good examples of whole grains include whole wheat breads and rolls, popcorn, bran cereals, oatmeal, and whole grain crackers.
Believe it or not fat can be a friend to your heart. Healthy fats in small amounts have been shown to increase levels of HDL “good cholesterol” and decrease LDL “bad cholesterol” levels in your blood. Fats that help your heart include nuts, seeds, olive oil, and vegetable oils, fatty fish such as salmon and mackerel, and peanut butter.
The fats most harmful to your heart include
trans fats and saturated fats. Saturated
fats are solid at room temperature, think Crisco, butter, and bacon grease. Trans fats are generally found in sweets, desserts, tub margarines, and processed baked goods.
To be sure a product is trans fat free don’t rely on clever marketing. Check the ingredients
list. Even if the label reads trans fat free the law allows for up to almost a half a gram per serving without adding it to the label. If a product contains the words hydrogenated oil you can be sure there is some trans fat in the product. If you’re not aware of the ingredients in your food you could be consuming a lot more than you think.
Take an active interest in you own health. Visit your doctor regularly; ask about your risk level and options that are available to you. If you smoke, quit. Keep on top of your health by eating right, exercising and visiting your doctor regularly. Your heart will love you for it. |
