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Subject: {Recipes_for_Health} Love Your Heart
Love Your Heart
Source: dLife, by Lara Rondinelli RD, LDN, CDE
February is the perfect month to be thinking of your heart – not only
is it Valentine's Day, but it is also American Heart Month. According
to the American Diabetes Association, 2 out of 3 people with diabetes
die from heart disease and stroke. It is very important that you take
all the steps needed to decrease this risk by controlling blood
pressure, cholesterol, and blood sugar. Healthy eating can also play
an important role in being heart healthy. Here are some ways you can
start today:
Eat the Right Fats
o Saturated Fat can raise blood cholesterol levels. Animal foods such
as beef, poultry skin, bacon, hot dogs, sausage, butter, and dairy
products made from whole milk all contain saturated fat. Try to limit
intake of these foods.
o Trans fatty acids are formed through a process called
hydrogenation, which helps food have a longer shelf life - these fats
can also raise cholesterol levels. Trans fat are found in margarine,
shortening, and cooking oils that are used to make a lot of popular
foods such as cookies, crackers, and french fries. Trans fat is now
required to be listed on food labels. Read food labels and limit
foods with trans fat. Many margarine products are now available
without trans fatty acids.
o Polyunsaturated and monounsaturated fats may help to lower blood
cholesterol. Polyunsaturated fats are found in nuts, soybeans,
sunflower and sesame seeds and their oils. Monounsaturated fats are
found in nuts such as almonds and pecans, olives, avocados, along
with olive and canola oil. When you do eat fat, try to eat sources of
monounsaturated and polyunsaturated fats.
Eat more Fish
Some types of fish, such as salmon, tuna, and mackerel provide a
great source of omega-3 fatty acids, which may be helpful in lowering
cholesterol. Certain fish do have higher mercury levels and the FDA
recommends that women who are pregnant, planning to become pregnant
or nursing, as well as young children should not eat these fish.
Everyone else can eat up to 7 ounces of high-mercury fish per week.
For more information on mercury and omega-3 fatty acid content of
fish, visit the American Heart Association.
Choose Foods High in Soluble Fiber
When eaten along with a low-saturated fat diet, soluble fiber may
help lower your cholesterol. Eating more fruits, vegetables, and
whole grains is a great way to increase the fiber in your diet. Food
rich in soluble fiber include oat bran, oatmeal, beans, peas, and
many fruits.
Being overweight can also increase your risk of heart disease. If you
need to lose weight, don't ignore it – you can lose weight and a
Registered Dietitian can assist you with the process. Physical
activity also can't be ignored when talking about heart health. Have
a health check-up to find out what activities are safe for you.
Walking, biking, swimming, dancing – any way you can move more is
great for your heart. Start loving your heart today.
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