Go red! You may recognize this American Heart Association’s Heart Month slogan, reminding us that heart disease is the top health threat to women, as well as men.
Go red! This is a great way to eat to prevent heart disease. Red foods contain plant nutrients called bioflavonoids and anthocyanins – both of which are heart-protecting natural blood thinners, anti-oxidants, and anti-inflammatory agents that protect arteries, blood vessels and our hearts. It is easy to eat red/orange at almost every meal – a fresh orange or berries at breakfast, with cereal or a shake, a red apple or tomato soup with a sandwich at noon, or tomatoes in a sandwich; at supper, a salad with tomato, red onion, red bell pepper, carrots, radishes, California (red/green) lettuce – that’s six red foods right there. Sweet potatoes, cantaloupe, apricots, red grapes, all berries, red lettuces, red cabbage, eggplant are other ways Nature provides us with cardiovascular health.
Other simple, effective ways to enjoy heart health:
- Eat heart-healthy – fruit, vegetables, whole grains, seafood, poultry, lean meat cuts, healthy oils (olive and canola oil, tub spreads, Smart Balance Heart Right spread with stanols and omega 3’s, pistachios, nuts, nonfat milk/yogurt; limit sugar and fatty foods, sodas, processed foods.
- Exercise regularly – do good-for-the- heart aerobic activity 150 minutes a week; resistance training 2-3 times weekly ; and stretching for balance, flexibility, agility
- Live a healthy lifestyle – get enough rest, relaxation; keep a healthy weight; don’t smoke; control alcohol ( at most: less than 1 drink daily for women; two for men)
- Keep tabs of your blood cholesterol levels, HDL, LDL, triglycerides, omega 3 levels, c-reactive protein, homocysteine, vitamin D levels, blood pressure, blood sugar – all biomarkers of cardiovascular risk. Normalize your levels with lifestyle – eating, exercise, weight.
- Pay attention to your waistline more than your total weight. Middle fat raises heart risk.
How does your diet rate? Would you like to lessen your need for cholesterol-lowering medications? You can lower your cholesterol and blood pressure and protect your arteries and heart with simple food strategies and weight management. Check out my website www.georgiakostas.com to learn more. Here’s to your happy heart!
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