Nutrition News
By Janet Little CN
Henry’s Farmers Market Nutritionist
Started by the American Heart Association, Go Red For Women celebrates the energy, passion and power to wipe out heart disease and stroke - the No. 1 killer of women.
You can reduce your risk of heart disease by eating right for a healthy heart:
Fiber: The garbage collectors of bad cholesterol
Soluble fiber has been associated with decreased risk of cardiovascular disease. Aim for 25 to 30 grams of fiber daily.
6 ways to increase fiber in your diet:
1. Start your day with whole grains. Jump start your day with a whole-grain cereal or hot oatmeal containing at least 5 to 8 grams of fiber per serving.
2. Choose 100% whole-grain breads. Be a careful label reader since some breads my claim to be whole grains, but include refined grains too. Look for the labeling “100% whole grain.”
3. Eat fruit at every meal. Many Americans fall short of the recommended 2 to 4 servings of fruit daily. Adding fruit to every meal is easy and you’ll be boosting your antioxidant levels with each serving.
4. Double-up on your veggie portions. Most of us really fall short on the recommended 3 to 5 serving of vegetables. But veggies are packed full of nutrients and you’ll feel fuller on fewer calories.
5. Substitute high-fiber beans and lentils for meat dishes. Exchange beans for meat in burritos, chili, spaghetti, and casseroles. Toss beans into soups, stews and salads.
6. Incorporate whole grains into your cooking. For meal time try switching white rice or potatoes for cooked quinoa or pearled barley. Use whole grains as a base for hearty main-dishes and salads.
Heart-Healthy Fats
The AHA (American Heart Association) advises people with heart disease to take a daily supplement with 1,000 mg of DHA (docosahexaenoic acid) plus EPA (eicosapentaenoic acid). They also recommend at least two servings of grilled, poached or baked fish in your diet per week.
Other omega-3 sources: ground flax seed, olive oil, canola oil, walnuts and enriched foods such as: Nature’s Path Hemp Plus Granola, Spectrum Omega-3 Soy Mayo and Omega-3 spread, Uncle Sam cereal, and Van’s Soy-Flax Waffles.
Salt: A Salty Shame
400 Americans die each day of heart attacks, strokes, and other diseases caused by salt’s impact on their blood pressure (National Heart, Lung, Blood Instute)
From 1980 to 2007 sodium intake has increased 48 percent
- Number 1 source of sodium: processed foods
- Number 2 source of sodium: restaurant foods
Lower your sodium intake by reducing processed foods in your diet, follow the DASH Diet and increase foods rich in potassium such as: potatoes, vegetables, fruit, beans and lentils.
|
|
|
|
