Matters of the Heart
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| Photo Courtesy of ARA |
February traditionally means Valentine’s Day, and a time to celebrate that special someone. But love isn’t the only thing that can make a heart happy. Consider the physical state of your heart this February, which is also American Heart Month.
With heart disease being the leading cause of death among Americans (men and women), we could all use a little more TLC for our hearts. Heart-related illnesses are widespread, but the good news is, unlike certain diseases, your lifestyle choices can have a positive effect on your overall heart health.
“Ensuring heart health is about lifestyle change,” says Ellie Krieger, registered dietitian and Food Network Host. “By altering certain factors in your life, you can significantly reduce your risk of heart disease. For starters, consider your diet. Evaluate what you are eating and make some simple changes to protect yourself for years to come.”
True, there are factors that you don’t have control over when it comes to heart-health, including age, gender and family history. However, by monitoring controllable risk factors such as diet and exercise, you can take the necessary steps to limit your threat and improve your overall well-being.
Food for Thought
Some foods are more heart-healthy than others because they have crucial nutrients that improve blood pressure, cholesterol and overall heart function. With just a little bit of knowledge, you can easily incorporate these into your diet for optimal heart wellness.
* Foods with Omega-3 fatty acids are excellent for heart health. Omega-3s help lower blood fats called triglycerides, which are harmful to your heart. Omega-3 fatty acids are found in a variety of foods including salmon, tuna, walnuts, soybeans, brussel sprouts, and flax seeds. There are numerous ways to easily add these to your diet. For example, keep Del Monte StarKist Tuna Pouches in your desk drawer and add it to salads for a healthy lunch. Try sprinkling walnuts and/or flax seeds into low-fat yogurt; snack on edamame for a healthy movie snack instead of buttered popcorn.
* Increase vegetable, fruit and lean protein intake. Fruits and veggies are not only low in fat and calories, but they are also a great source of vitamins, minerals and fiber. A diet high in soluble fiber can decrease cholesterol and blood pressure. An easy way to eat more fruits and veggies is by participating in the Just One More for Healthy Living pledge.
The program encourages families to take simple steps each day to yield significant results towards a healthy lifestyle. Simply pledge online at www.EatJustOneMore.com to add just one more serving of fruits and vegetables, including tomatoes daily, one more serving weekly of lean protein, such as tuna, and 30 more minutes of daily activity.
* Choose whole grains over breads, rice, and pasta made with refined white flour. Whole grains are an excellent source of fiber and nutrients which help control blood pressure.
* Keep your pantry stocked with different varieties of canned tomatoes. Tomatoes contain lycopene – a leading ingredient in fighting cardiovascular disease. Studies show that canned tomato products may be even better than their fresh counterparts. Antioxidant properties of lycopene are quite resistant to heat and cooking and bioavailability of lycopene in processed tomato products is higher than in unprocessed fresh tomatoes.
Pump it Up
Exercise is a crucial element to your heart-health plan. Not only will it boost your energy level, but physical activity also improves heart function. According to most experts, 30 minutes a day is all you need to improve heart function, reduce cholesterol and reduce blood pressure.
You can add 30 minutes of physical activity daily – and, this doesn’t have to be all at once. “Research supports that any additional activity will help,” says Laura Molseed, Del Monte registered dietitian. “Ten minutes here and 10 minutes there may be just as effective as a 30-minute jog.”
Butt Out
Don’t smoke – it’s as simple as that. Smoking drastically increases your risk for heart disease. There are a tremendous amount of resources available to help you quit; some states are even offering free patches and lozenges. Talk to your doctor about finding a treatment option that works for you, and do whatever it takes to put that cigarette out for good.
Weighing Your Options
Maintaining a healthy weight is critical to the regulation of cholesterol and blood pressure, which are factors in heart-related disease. Extra weight on the body results in extra strain on the heart. Portion control is key in managing weight, so think about what you are putting on your plate. Try to halve portions when going out to restaurants and share dessert. Portion your snack out onto a plate rather than eating out of the package, and drink water before and during the meal to help feel satiated. The best way to watch your waistline is to watch what you eat!
For more information on how to love your heart and take the pledge, visit www.EatJustOneMore.com.
Courtesy of ARA content
