Take Care of Your Heart
by Leah McGrath, RD, LDN
Corporate Dietitian – Ingles Supermarkets
Since Valentine’s Day falls in the middle of February we often see lots of images of hearts on cards and boxes of candy. February is also Heart Month to remind us to take steps to prevent heart disease. Here are 10 things you can do to take better care of your heart.
1. Know your Numbers
Have your blood pressure checked to make sure you don’t have high blood pressure (hypertension). Have your cholesterol checked to see what your HDL (good), LDL (bad) and total cholesterol levels are as well as your TRIGLYCERIDES. If these numbers are not within normal limits find out what you can do to improve them.
2. If you smoke – QUIT
Quitting smoking is more important than anything you can eat or not eat!
3. Get regular exercise
Make a point of getting at least 30 minutes of exercise each and every
day. Walk, ride a stationary bike, join a gym or the YMCA or YWCA,
borrow exercise tapes from the library and do yoga or fitness routines
in your own living room.
4. Include more fruits and vegetables in your diet
Fruits and vegetables are rich in fiber, plant antioxidants and other
nutrients. Make these the focus of your meals. Avoid fried vegetables
and either steam, roast, grill, saute or microwave your vegetables to
keep added fat amounts low. Make your desserts and snacks fruit
instead of candy, cookies and ice cream.
5. Pick leaner meats and watch your cooking methods
Try and eat more chicken, turkey and fish and pick leaner cuts of red
meat. Avoid frying and instead grill, broil, or roast your meat or
poultry.
6. Add monounsaturated fats to your meals and cut down on saturated fats
Use olive oil and margarine and butter blends without trans fats and with less saturated fats as your spreads and cooking oils.
7. Pick whole grains over processed white flour
Take a look at your breads, cereals, and pastas and make sure they are
made with whole wheat flours and not bleached or enriched flours.
8. Read the labels
Read labels on processed food items and look at amounts of sodium and
fat. Try and keep the sodium amount for individual items to less than
480mg/serving. Avoid foods with trans fats (partially hydrogenated
oils).
9. Cooking methods
If you need ideas on how to cook healthier foods or how to use
healthier cooking methods check out resources like the American Heart
Association Cookbook (www.americanheart.org) or Cooking Light magazine
(www.cookinglight.com)
10. Make heart health a family affair
Better eating habits and regular exercise will benefit everyone! Don’t
feel you have to make special foods just for yourself. Get the whole
family involved in regular exercise and activity.
Leah McGrath, RD, LDN
Corporate Dietitian – Ingles Supermarkets
Phone: 800-334-4936
e-mail:
[email protected]
Ingles: www.ingles-markets.com/ask_leah
Twitter: www.twitter.com/InglesDietitian
Facebook: www.facebook.com/inglesmarkets
