Greenville Womans Care logo
Greenville Womans Care logo

Month: February 2016

Healthy Living for a Healthy Heart

February is American Heart Month – a time for all of us to refocus on preventing cardiovascular disease. If you’re not already taking good care of your heart, now is the time to start. Heart disease is the top killer among women in the United States. Many risk factors increase your chances of developing heart disease, including high blood pressure, high cholesterol, diabetes and being overweight.

One of the best ways to protect your heart and reduce your risk of disease is by eating a heart-healthy diet. Here are five steps to get you on the right track:

1. Load up on fruits, vegetables and whole grains.
These three factors are the keys to a heart-healthy diet. Balance your meals with a mix of high-fiber foods. Fiber helps regulate blood pressure and keeps you feeling full longer. Aim for four and a half cups of fruits and veggies a day and at least three ounces of whole grains.

2. Watch unhealthy fat and cholesterol.
Limiting the amount of saturated and trans fats you consume can lower your cholesterol levels and reduce your risk of coronary artery disease. Choose healthy fats like those found in olive oil, canola oil and trans fat-free margarine instead of the ones in butter, creamy sauces, hydrogenated margarine and shortening. Look for monounsaturated fats and polyunsaturated fats, like the ones found in healthy oils, nuts, seeds, soy and seafood.

3. Reduce your sodium intake.
Too much sodium can result in high blood pressure. Start by reducing the amount of salt you use as a seasoning when you cook, then begin paying attention to how much sodium is in the prepared foods you eat, like canned soup.

4. Go with low-fat protein.
Protein is an important part of your diet, but some types are better than others. Stay away from full-fat dairy products, egg yolks, fatty meats and cold cuts. Instead, opt for low-fat dairy, egg whites, lean meat, poultry, fish and legumes. Try substituting plant protein for animal protein to reduce your fat and cholesterol intake.

5. Make a meal schedule.
Knowing what to eat and what to avoid is just the beginning of maintaining a heart-healthy diet. To ensure that you stick to the plan, create a meal schedule for your household once a week. Choose heart-healthy recipes and add the ingredients to your shopping list. Not only can this help ensure a healthy diet, but it could also lower your grocery bills.

Studies show that healthy choices have resulted in fewer women dying from heart disease per day. Learn how to lower your chance for heart disease, ask your health provider questions about heart health and make sure you know the symptoms of a heart attack. There’s much more work to be done before heart disease becomes a thing of the past, but together we can do it. You can make a difference during American Heart Month!