Diet and Lifestyle--7 Heart-Healthy Goals From the American Heart Association
Diet and Lifestyle Tips
Dear WomenOver40,
TAKE CHARGE OF YOUR HEALTH! I apologize for sounding like a broken record but it's what I do - saving lives. This information is from the American Heart Association providing goals and guidance to a longer life.
1. Eat Healthier
Include a variety of fruits (4 medium-sized fruits, such as apples and peaches),
vegetables (4-5 cups), and grains (7 servings) in your diet each day
Eat 2 servings of fish each week (about
8 ounces; roughly the size of two decks of cards); it's a healthy alternative to meats that are high in saturated fat (such as beef), and it can reduce your risk for heart disease
Choose fat-free or low-fat dairy products,
such as skim milk instead of whole or frozen yogurt instead of ice cream
Substitute chicken (skin removed) or
other lean meats like pork for fatty meats like beef
Drink alcohol in moderation (1 drink
or less for women per day)
2. Control Your Blood Pressure (BP)
Regularly check your BP during visits
with your doctor or at a BP station found in most drug stores or supermarkets
Aim for a BP of less than 120/80 mm Hg
Cut back on salt in your diet
Consider this: studies have shown that weight loss also keeps BP under control
3. Aim for a Low Blood Sugar Level
Your blood sugar level is a measure of
the amount of sugars in your blood
and is checked by your doctor during
regular visits
Try to keep your level (before meals) between 80-120 mg/dL
A good tip: avoid foods and beverages
that have added sugars, such as certain cereals and fruit juices
4. Watch Your Weight
Don't supersize it! Studies have shown that bigger food portions (restaurants often dish these up) can lead to weight gain
Limit your intake of beverages and foods with added sugars, which can also lead to weight gain; replace soda with water or low-calorie drinks and cookies with plain (no salt or butter added) popcorn
Cut back on eating out, especially fast food,
which is high in saturated and trans fats,
cholesterol, and added sugars and salt
5. Get Moving!
Exercise for at least 30 minutes each day
Some ways to fit exercise into your busy day: take the stairs instead of the elevator or the escalator; park your car a little
farther away at work or when shopping;
and take a walk during your lunch
break. Every little bit helps!
Consider this: exercise not only lowers
your risk for heart disease but also for
type 2 diabetes, obesity, and even
depression!
6. Keep Your Cholesterol in Check
Make regular appointments with your
doctor to check your cholesterol levels
Your "bad" cholesterol (LDL-C) should ideally be less than 100 mg/dL as a rule, aim for a healthy range of 100-129 mg/dL
your "good" cholesterol (HDL-C) should be more than 50 mg/dL if you're a woman
The higher your "bad" cholesterol, the higher your risk for developing heart disease; remember: keep your LDL-C Lower and your HDL-C Higher
7. Stop Smoking
(And If You Don't Smoke, Don't Start!)
Try an over-the-counter nicotine product
(gum, lozenge, or patch) or ask your
physician about prescription medications that can help you to quit
Consider this: quitting can lower your heart attack risk by one-third within 2 years!
Maintaining a healthy diet and lifestyle is your best defense against heart disease! it's just a matter of making the right choices, which is easier than you may think!
Follow these seven simple steps from the American Heart Association to improve your food, drink and lifestyle and, most importantly, put you well on the path to a healthy heart!
Remember: always check with your doctor before making any changes to your diet or exercise habits.
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