Take Your Heart To Heart
2006 Issue

      Now that we are into the new year and are making changes to improve our health, we can focus on improving our heart health. Most people feel if they limit their intake of fat and/or cholesterol they are eating healthy. This may be, however, there are other restrictions which may be necessary to promote good heart health.
If the doctor tells you your cholesterol is elevated then your want to:

♥ Limit saturated fat and cholesterol (animal fats)

♥ Avoid hydrogenated oil, the major sources of trans fatty acids (snack foods)

♥ Consume adequate calories to maintain or achieve appropriate weight

♥ Use monounsaturated or polyunsaturated fat (Cold press oils)

♥ Increase intake of omega-3 fatty acids, fiber, especially soluble fiber, vegetables and fruits (cold water fish, whole grains, fresh produce)

Some people who have high cholesterol also have high triglycerides. In addition to the above restrictions it is important to lower carbohydrate intake to reach a healthful weight, and include daily physical activity. A Registered Dietitian (RD) can assist you in developing a meal plan.

Hypertension, or high blood pressure, is a silent condition, which often has no warning sign or symptom. It is dangerous because it can increase the workload of the heart, damage the arteries, lead to heart disease, kidney disease and stroke.

The lifestyle eating plan for hypertension includes all of the above restrictions plus limiting sodium to 1500 – 2400 mg daily.

To receive a free cookbook go to www.americanheart.org and click on Take Quiz and follow the directions. Remember, you can ask me questions at k2rd@verizon.net. Have a heart healthy month.