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Nutrition and Your Heart

Control Risk Factors

 

Certain risk factors for heart disease can be controlled by eating a healthy, balanced diet.  These include:

• High blood pressure (hypertension)
• High cholesterol
• Obesity

 

To decrease your blood pressure

 

• Decrease how much salt you eat  
• Eat less processed and canned foods
• Use spices instead of salt

 

To lower your cholesterol

 

• Decrease how much saturated fat and trans fat you eat
• Eat oatmeal, fish, walnuts, and olive oil to lower cholesterol
• Eat fruits, vegetables, fish, beans, nuts, and seeds to maintain cholesterol
• Eat more fiber

 

To manage your weight

 

• Learn what portion sizes look like
• Control your portion size 
• Lower the amount of calories you eat

 

 

 

 

 

 

 

 

 

Adding a healthy diet into your life

 

Making changes in what you eat can be a challenging process.  Remember that any positive change, no matter how small, is good for your health.  Here are a few tips to incorporate healthy eating into your everyday life.

 

1. Strive to vary what you are eating.  Start by choosing fresh, colorful foods rather than focusing on calorie counting.

 

2. Change one thing at a time and keep adding.

 

3. Reduce the amount of a treat you eat and how often you eat it rather than putting it off-limits right away.

 

4. Plan ahead. Have small, healthy snacks ready to eat.

 

5. Make substitutions.  Choose brown rice instead of white rice and whole wheat pasta instead of white pasta.

 

For more tips on adding a healthy diet to your life, CLICK HERE.

 

 

Resources

 

Choose My Plate: Find lots of information about making healthy food choices, managing weight, and the importance of physical activity.  Includes information for individuals of all ages and a SuperTracker to help you keep track of what you’re eating.

Mayo Clinic: Includes recipes that you can sort by diet type, ingredients, and course.  It even has a “Heart-Healthy” section!

Health Finder: Discover grocery shopping tips and ideas for a healthier diet.

 

 

References

 

Paul, M. W., & Smith, M. (2012) Heart healthy diet tips. Helpguide.org. Retrieved from http://www.helpguide.org/life/healthy_diet_heart_disease_stroke.htm

Mayo Clinic Staff. (2010). Weight loss. Retrieved from http://www.mayoclinic.com/health/weight-loss/HQ01625/NSECTIONGROUP=2

 

Images

[Food] http://wellitude.com/nutrition-and-diet-basics-for-good-health/

[Family] http://jasmineburroughs.com/

[Baseball and Vegetables] http://keepwellfoods.com/blog/?tag=portion-control