wear red for heart health
Friday, February 1, wear something red-shirt, tie, dress or hat- to raise awareness of the alarming rate of heart disease among women in the United States. According to the Centers for Disease Control and Prevention, approximately every 25 seconds an American will have a coronary event, and about one every minute will die from.
If it was not your New Year's resolution to achieve good healthy weight, exercise more, eat healthier or stop smoking, consider this: all of these are the main factors controllable risk for heart disease. Although it may take effort (and a test!) To meet your long-term health goals by taking small steps now to improve your wellbeing help you reduce your risk of heart disease as you age.
There are many ways to assess your current heart health and risk of disease. This February, an appointment for a heart health screening with your doctor or enjoy screenings in your workplace or community. Once you "know your numbers" you can set goals for specific welfare to work which may include maintaining a healthy body weight and reduce other risk factors.
Get your heart health a priority. Some healthy foods for the heart that you might enjoy include:
- Whole Grains. Oats and brown rice are a source of fiber and B vitamins that help protect against blood clots and hardening of the arteries and raise HDL "good" cholesterol. ground flaxseed, containing omega-3 fatty acids, fiber, and phytoestrogens, is a whole grain that is easily hidden in all kinds of foods. Add a teaspoon of yogurt or Perfect morning cereal.
- nuts like almonds and walnuts are an excellent source of fat and healthy nutrients, including fiber and phytosterols. In your next salad, add nuts for a delicious crunch. You can also add nuts to pasta and pancakes, or you might find it fun to make your own trail mix.
- Blueberries top the list as one of the most powerful fruits fight the disease because of their antioxidants. These berries are also packed with fiber and vitamin C and are available all year. Other healthy fruit for the heart include cranberries, strawberries, raspberries, papaya and cantaloupe.
- Add some avocado to a salad to the amount of healthy fats for your heart. Avocados can help reduce LDL "bad" cholesterol, and they help the absorption of other carotenoids.
- Spinach is a powerhouse. Its rich dark color comes from multiple phytochemicals, vitamins and minerals (especially folate and iron) which help protect against heart disease and preserve your eyesight. Broccoli, red peppers, asparagus and sweet potatoes are also heart-healthy vegetables packed with vitamins A, E and fiber.
- Use olive oil instead of butter when cooking. The monounsaturated fat in olive oil may help lower LDL cholesterol. Search extra-virgin variety because it is the least processed.
- Add soup or salad a healthy boost nutrient for the heart or with black beans, which contain B vitamins, niacin, folic acid, magnesium, omega-3 fatty acids, calcium and fibers.
- Salmon and other omega-3 rich foods, eaten twice a week can reduce your risk of a heart attack. Omega-3 fatty acids help boost the immune system, reduce blood pressure and keep blood clots at bay. Remember to choose wild salmon over farmed fish to reduce exposure to insecticides, pesticides and heavy metals.
- You can even include chocolate in your healthy diet for the heart! Make sure you choose dark chocolate with 70 percent or higher cocoa content to get blood pressure down potential benefits
Sources :. American Dietetic Association, American Heart Association, Centers for Disease Control and Prevention, Mayo Clinic, Cleveland Clinic, and Washington and Shady Grove Adventist hospitals. For more information, consult your doctor.
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