Health

Take Care of Your Heart: You Only Have One!

Your heart is an amazing organ.  Think about it: your heart works hard each and every day of your life making sure your body runs smoothly.  Knowing this, how many of us are really aware of what our heart needs?  How many of us really think about the health of our heart on a daily basis? 

Taking care of our heart is one of THE most important health actions we can take in order to enhance our life.   It's time to start taking care of that precious organ: your heart.

Studies show that by eating a variety of just ten foods each week, your chances of many heart malfunctions can be reduced.  Isn’t that amazing!  By simply including certain foods into our diet, we can improve our health and life a longer, healthier life. 

Look through the list below and see how many of these amazing foods you can incorporate into your daily diet.

1. Eat fish twice a week to help maintain normal heart function, prevent platelets from clotting and promote healthy blood pressure through the valuable omega-3 fatty acids found in fish. Try eating salmon, tuna, sardines and swordfish.

2. Eat beans 3-4 times a week.  Beans provide a lot of fiber that reduces LDL, the bad cholesterol. Try soy products like tofu or soy burgers.

3. Eat lots of vegetables.  Veggies provide a lot of fiber and nutrients that decrease LDL cholesterol and prevents hardening of the arteries. Try broccoli, cauliflower and cabbage.

4. Get in your bright colored vegetables.  Including these will have the same results as above, but are also low in calories, which is great for weight loss. Try spinach, romaine lettuce, carrots and bell peppers.

5. Eat your fruit.  Fiber and nutrients found in a variety of fruit can help in the decrease of LDL cholesterol. Try any fresh fruit including apples, plums, apricots, and berries - dried or frozen.

6. Get in your whole grains.  Fiber and nutrients found in whole grains can help to reduce LDL cholesterol and decrease the risk of heart disease. Try whole-wheat bread, brown rice, oatmeal and popcorn.

7. Use canola and soybean oil when cooking in place of butter, margarine or shortening.   These oils are high in omega-3 fatty acids, which aid in many heart functions. 

8. Eat low-fat or non-fat dairy products.  These will help to reduce the risk of heart disease. Try buttermilk, cottage cheese and yogurt.

9. Alcohol is OK in moderation.  A moderate amount of alcohol has been shown to increase HDL or good cholesterol lowering the risk of heart disease. Try a 12oz. beer, 5 oz. wine or 1.5 oz. of 80 proof liquor.

10.  Try an occasional treat once in a while.  Treat yourself, but in moderation. Try a piece of birthday cake or chocolate on a holiday or special occasion.

In addition to including the above dietary considerations, be sure to mix in some exercise. Try walking, taking the stairs or running to maintain a healthy heart.  You'll be healthier for it and your heart will beat with happiness and appreciation!