While heart disease is the #1 killer of women, reducing your risk and nurturing your heart is as simple as following these five tips:
1) Manage your weight –– Control calories and manage your weight with foods that fill you up on few calories like colorful fruit, vegetables, salads, and broth-based soups. Aim for 8 servings a day from fresh, frozen, and juiced veggies, such as broccoli, frozen spinach, or a glass of Low Sodium V8 juice. Eat-in often to save money and consume healthier choices. Also, feast on foods with low energy density, which means they fill you up on fewer calories, such as Campbell’’s Healthy Request soup for lunch or a bowl of oatmeal for breakfast.
2) Regulate sodium –– Read food labels to find lower-sodium varieties of your favorite foods, more and more of which are popping up in grocery stores today. The American Heart Association recommends that people select foods with no more than 480 milligrams of sodium/serving.
3) Boost nutrients –– Eat a varied diet of “real foods” that includes vegetables, legumes, whole grains, nuts and fish, which are rich in vitamins, minerals, fiber, and the omega-3 fat DHA. Prepare salmon for dinner, choose foods fortified with the omega-3 DHA if you don’’t eat enough fish, and add nuts to salads or keep them on hand at work to snack on throughout the day. This is as simple as a plate of whole grain pasta topped with Prego Heart Smart Italian Sauce, a side of steamed veggies, and a glass of 8th Continent Complete soymilk with DHA.
4) Veg out –– Find simple and tasty ways to include two servings of fruits and/or vegetables in each meal or snack throughout the day. Grab a banana in the morning, drink low-sodium vegetable juice instead of soda, and have cut up veggies on hand as a quick solution to the munchies.
5) Get moving –– Balance a healthy diet with at least 30 minutes (preferably more) of daily exercise, such as brisk walking, to reduce blood pressure, improve cholesterol levels, control weight and relieve stress.