February is American Heart Month

Heart Healthy Nutrition: A Smart Start to 2010

Heart disease is the leading cause of death in the United States. February is American Heart Month. Do you know your cholesterol levels? If not, the time is now for a heart healthy check-up!

Desirable Cholesterol Numbers

Total Cholesterol LDL Cholesterol HDL Cholesterol Triglycerides

< 200 mg/dL (5.2 mmol/L) < 100 mg/dL (2.6 mmol/L) > 40 mg/dL (1.0 mmol/L) < 150 mg/dL (1.7 mmol/L)

High Cholesterol Numbers

Total Cholesterol LDL Cholesterol HDL Cholesterol Triglycerides

> 240 mg/dL (6.2 mmol/L) > 160 mg/dL (4.1 mmol/L) < 40 mg/dL (1.0 mmol/L) > 200 mg/dL (2.3 mmol/L)

Here are 10 ways to keep your heart healthy:
1) Make time for exercise. Exercise needs to be nonnegotiable. Aim to exercise daily, at least 30 minutes. Always speak to your physician prior to starting an exercise program. Exercise helps to lower blood pressure and cholesterol, strengthens your heart, decreases stress, and improves your circulation.
2) Decrease stress in all aspects of your life. Constant stress may increase inflammation, which may make arteries vulnerable to plaque.
3) Get adequate sleep. Lack of sleep may lead to weight gain and higher blood pressure.
4) Shake the salt habit. Excess salt can increase blood pressure, so keep your sodium intake to less than 2,300 milligrams a day.
5) Choose more whole, fresh foods over packaged, processed foods. Colorful fruits and vegetables provide antioxidants, which are great for heart health.
6) Limit your sweets. Keep trigger foods (sweets) out of your house. High blood sugar levels may increase your risk for heart disease.
7) Fill up on fiber. Try adding more oatmeal, beans, fruits, vegetables, and whole grains to your daily eating routine. Choose foods that contain at least 3 grams of dietary fiber per serving.
8) Small, gradual changes. Baby steps! When you gradually change your eating and exercise habits for the better, this usually leads to longer lifestyle changes.
9) Snack smart. By eating every 3-4 hours, your hunger, blood sugar levels, and portions will be controlled. By eating heart healthy snacks (small handful of raw almonds or walnuts) between meals, you can avoid overeating at meals.
10) If you do drink, choose red wine in moderation. Red wine has a high concentration of the antioxidant resveratrol, which can help maintain blood vessels’ health. Aim for only 1 drink per day (5 oz of wine).



References:

http://www.nhlbi.nih.gov/about/ncep/index.htm
http://www.americanheart.org/presenter.jhtml?identifier=1200010