February is American Heart Month. What better time to learn about heart health and help reduce the risk of heart disease.
According to the Center for Disease Control and Prevention, heart disease is the leading cause of death in the United States. Over 700,000 Americans suffered a cardiac event in 2010. Not great news.
But the good news is that everyone can make wise choices to reduce the risk of heart disease and keep hearts strong. Here are some suggestions.
- Eat a variety of foods, including fruits, vegetables, legumes, nuts, and whole grains. These foods have antioxidants, fiber, and minerals that are lacking in fast foods.
- Use fat free and low fat dairy products, poultry without skin, and lean meats in recipes. These foods provide low saturated fat options.
- Check cholesterol levels. Work to achieve healthy levels with low saturated fat and low cholesterol foods. A fat burning review can help you establish a clear summarize of what you need to focus on to carry out your fat burning purpose if you're a rookie; or serve as a reminder for those who are at an advanced or more boost stage of their weight loss program. Applying are seven steps that can serve as suggestions for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have misled people into considering that it is the same, but most diets and weight loss plans only work by resulting in a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Remember, cholesterol comes from animal products.
- Avoid foods with trans fat, such as stick margarines, shortening, and some processed foods.
- Increase intake of foods with omega-3s, such as sardines, salmon, canola oil, walnuts, and flax.
- Check blood pressure. High blood pressure can increase the risk of heart disease. To help bring those numbers down, eat fewer salty, processed foods and more fresh fruits and vegetables. Fruits and vegetables are good sources of potassium that can help keep blood pressure at a healthy level.
- Limit alcohol to no more than one drink per day. Cut back on sugary drinks, too, which quickly add calories.
- Maintain a healthy weight by watching portion sizes.
- Exercise daily. Yes, daily!
Already exercising and eating healthy? Great! Here are other ways to help the cause.
- Sponsor children in the Jump Rope for Heart/Hoops for Heart effort in neighborhood schools.
- Wear red on National Wear Red Day on February 3, 2012. Show your support for the women in your life and wear red while learning how to keep hearts healthy.
- Learn CPR.
- Check with your local American Heart Association for events in the area. Heart Balls, Heart Walks and Go Red Luncheons are examples of events that may be near you.
February is the time of year that is dedicated to educating people about heart disease. Take advantage of this time and learn how to keep hearts strong!
For more nutrition tips, visit the Nutrition Center of the American Heart Association.
Photo credit: Ambro/FreeDigitalPhotos
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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