Happy Valentine’s Day!
While some are sharing this holiday with their sweeties, for others it is just a normal Tuesday. Either way, we all need to take care of our hearts!
Did you know that Heart Disease is the #1 killer of women in America?
Or that 1 in 3 adult has some form of Heart/Cardiovascular Disease?
The following is 4 tips to lower your risk of heart disease:
1. Choose a diet low in saturated and trans fats. Most of the fat in animal fat is saturated fat. Stay away from fatty meats and high fat dairy products. Saturated fat is also in eggs, butter, palm oil and coconut oil. Trans fats are in any food item that says “partially hydrogenated”- mostly packaged and baked goods.
2. Choose diet rich in Omega-3′s! Omega 3 fatty acids help to lower triglycerides and are beneficial for your heart! To boost your Omega 3′s follow the Academy of Nutrition & Dietetics recommendations:
- Use oils that provide omega-3 fat, such as canola or soybean oil.
- Add flaxseed to your diet. You can use flaxseed oil for salad dressings or ground flaxseed sprinkled on yogurt, cereal or smoothies
- Enjoy walnuts instead of cashews or peanuts for more Omega 3′s.
- Enjoy 2- 4 oz servings of fatty fish each week. Best choices include salmon, albacore tuna (in water, if canned), mackerel and sardines.
- Choose eggs that have Omega 3s.
- If you don’t like fish or don’t eat fish and decide that taking a omega supplement is best for you, then choose a supplement that has the USP label. The recommended dose is 1 gram of omega-3 fatty acids from a combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day.
3. Eat foods high in fiber.
- Goal for women: 25g/day
- Goal for men: 30g/day
- Foods high in fiber include whole grains, fruits and veggies. Fiber helps to lower LDL cholesterol and contain nutrient rich properties to protect your heart!
4. Skip the salt and sugar! Lower salt intake lowers your risk of high blood pressure or hypertension. Diets low in sugar will keep your weight under control. Both of these protect against heart disease.
What are your plans for today? Leave a comment and share how you plan on spending the day!
Have a happy, healthy day! <3