Monthly Health Tips
February Is American Heart Month
A healthy relationship is an important part of our everyday lives, and so is keeping our heart healthy. Exercise and diet play a key role in living a healthy lifestyle and, not only do they help boost our moods, they can also help to prevent heart disease. This month is American Heart Month, so below are a few tips to keep the heart, which is the most important part of your body, healthy and happy as you continue into the New Year.
Control your cholesterol intake;
- Eat the right fats; consume foods lower in saturated fats and higher in unsaturated fats.
- Recommended intake for dietary cholesterol is less than 300mg daily.
- Consuming plant foods may lower blood cholesterol, these include; soy protein, and fiber packed fruits and vegetables.
- Exercising daily is extremely important; it will help to lower total cholesterol as well as keep our heart strong.
- Consume less processed foods, focus more on fresh foods by preparing more home-cooked meals.
Eat a healthy diet;
- Consume at least 4-5 cups daily of fruits and vegetables.
- Be sure your whole grains are fiber-rich for added health benefits. Look for 100% whole wheat as the first ingredient.
- Keep sugar-sweetened beverages below 450 calories a week.
- Omega 3 fatty acids are important for many bodily functions; consume at least two 3.5-ounce servings of fish at least 3 times a week.
- Use fat-free or low-fat milk instead of whole milk; they have the same great taste with fewer calories and less fat content.
- When baking or preparing a meal, low-fat unsalted cottage cheese or low-fat plain yogurt can replace sour cream and still provide great flavor and texture.
- Liquid vegetable oil contains heart healthy unsaturated fats; use ¾ tablespoon of oil rather than 1 tablespoon of a stick of butter.