A Healthy Heart - 1

Since  it's February it’s Valentine's month but it's also the month which brings attention to taking care of your heart. Here's a few pointers to start with:

 

1. Lose weight if you are overweight. It's still one of the biggest health risks for heart disease. 

2. Eat real unprocessed food. It contains adequate fiber. Fiber fills you up and satisfies you more so you eat less. and it helps with toxification vital to all health functions.
3. Real food has fiber but  contains numerous other important nutrients needed for a healthy heart. Fruits, vegetables and cooked whole grains are your best sources. By consuming these foods you will have a diet rich in antioxidant nutrients, phytonutrients and plant sterols (plant fats) that help protect your heart. Eat at least five servings of colorful vegetables. (Actually numerous health authorities are suggesting nine to eleven servings a day!) Work on getting a variety of colorful veggies daily. Color means more nutrients.

4. Consume healthy fats. A diet rich in monounsaturated fats can help lower cholesterol and blood pressure. Monounsaturated fats are olive oil, olives,  avocados, and nuts such as almonds and peanuts. Use these as your primary sources of fat. Just note they are calorie dense. Use Mayo Clinic's diabetic exchange list to determine serving the appropriate serving sizes. Fish like salmon, macheral, and sardines are also rich in the omega-3's and heart healthy fats.

More later this week.