Feb 5, 2013
Sherri Meyer, MG Registered Dietitian,
The month of February is dedicated to raising awareness about heart disease and increasing knowledge about prevention. Why is this important? For starters, heart disease is the number 1 killer of women. This disease causes 1 in 3 deaths each year and kills more than all kinds of cancer combined. Pretty scary stuff when you see the statistics. The good news is that we have a weapon to fight this disease by living a healthy lifestyle. With good nutrition, exercise & regular check-ups with your physician, you can reduce your risk for heart disease.
Some tips for heart disease prevention:
Exercise for a minimum of 30 minutes per day with a goal of 60 minutes daily for weight maintenance.
Consume a diet rich in:
Fruits and vegetables: At least 4.5 cups a day
Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week
Fiber-rich whole grains: At least three 1-ounce servings a day
Nuts, legumes and seeds: At least 4 servings a week, opting for unsalted varieties whenever possible
(Based on a 2000 calorie diet)
Other nutrition goals should include
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: Aim to consume no more than 450 calories a week
Processed meats (bacon, sausage, hotdogs, etc): No more than two servings a week
Saturated fat (butter, lard, red meat, etc): Should comprise no more than 7 percent of your total calorie intake