Being heart healthy
February is National Heart Health Month reminding Americans that heart disease is the number one killer of men and women in the U.S. Medical professionals encourage people to have their blood pressure and cholesterol checked to determine their risk for heart disease. If heart disease runs in your family and you would like to decrease your risk for developing heart disease there are a few things you can do to be more heart healthy.
· Limit your consumption of saturated and trans fats, since these tend to raise cholesterol levels.
· Be physically active, at least 30 minutes each day of the week.
· If you are overweight, try to lose weight. A 10 pound weight loss can decrease blood pressure and cholesterol levels by 10%.
· Consume more fruits, vegetables, whole grains, dried beans and peas.
· Switch to low-fat or fat-free dairy products and milk.
· Trim excess fat or skin from meats before cooking.
· Instead of frying, bake, broil, steam, grill or roast meats and foods.
· Eat fish at least twice a week for the heart health benefit.
· Remember to read the food label on products looking at the fat, sodium and cholesterol content per serving.
· Decrease your consumption of heavy gravies, sauces, salad dressings, and spreads as these all can be high in fat and sodium.
· Make an oil change - use canola or olive oil in your cooking instead of others.
If you do all of these things you can be more heart healthy and decrease your risk of heart disease.
For more information contact Mandy G. Armentor, MS, RD, LDN, Assoc. Extension Agent (FCS-Nutrition), in the Vermilion Parish LSU AgCenter Office, at 1105 W. Port St. in Abbeville or call 898-4335.
Sources: American Heart Association, www.americanheart.org; and LSU AgCenter, “Give Your Heart a Break” publication.