TrueBlue Community Commitment

Roadmap to a Healthy Heart

Jan Tilley, MS RD LD

Did you know heart disease is the number one cause of death among women?  More importantly, did you know it is preventable?  February is American Heart Month. All across the country, women are taking control of their health by making heart healthy choices.

Now is the perfect time to start the journey to a healthy heart. Here are tips and suggestions to help you make healthy changes that are good for you and your entire family.

1. Achieve a desirable cholesterol level. There are two things you can do to make a huge impact. First, limit saturated fat and trans fat like butter, cheese and high-fat meats – they can raise your blood cholesterol levels. Instead choose foods that are higher in monounsaturated fats and polyunsaturated fats – like avocados, nuts, peanut butter and olive or canola oil – they will reduce your blood cholesterol and help you  build a healthy heart. Second, add more soluble fiber to your diet. During digestion, soluble fiber forms a gel with water and binds some cholesterol, which is then eliminated from the body.  Soluble fiber foods include Cheerios, oatmeal, beans, apples, oranges and pears.
2. Achieve an overall healthy eating pattern. Eat more whole grains, get plenty of fruits and vegetables, eat more calcium-rich foods like low-fat milk, yogurt and cheese, choose lean proteins like meats, poultry, fish, dried beans, eggs, and nuts.
3. Achieve a healthy body weight. Controlling your portion sizes and getting at least 30 minutes of exercise six days a week, will get you off to a good start toward achieving a healthy weight.
4. Achieve a desirable blood pressure level. High blood pressure puts you at greater risk for heart attack and stroke. Reduce your high blood pressure through exercise, losing weight (a healthy weight means less work for the heart), eating more fruits and vegetables, and consuming less salt – no more that 1 teaspoon of salt per day, and RELAX – practice techniques daily to control stress.The very best gift you can give yourself and your family this Valentine’s Day is to build a healthy heart, the most important organ in your body.

Check out my other blog posts.

Shedding Light on Congestive Heart Failure

New Yorkers and politicians alike are mourning the loss of an “an irrepressible icon,” as described by New York City Mayor Bloomberg on Friday, February 1.  For 12 years, Edward Irving Koch led the city with zest, but unfortunately lost his life to congestive heart failure at age 88.

Marriage May Cut Heart Attack Risk for Both Spouses

Finding lends support for vow to take ‘in sickness and in health’

By Steven Reinberg
HealthDay Reporter

THURSDAY, Jan. 31 (HealthDay News) — Marriage appears to reduce the risk of heart attacks for both men and women, according to researchers in Finland.

Other studies have shown that being single or living alone increases the risk for developing and dying from heart disease. Many of these studies, however, were only among men, the researchers said, while this new study includes both sexes.

The Best Valentine Gift for You & Your Loved Ones

Every January, we wish our loved ones a New Year full of health and happiness. Furthermore, every February, we celebrate love; the center of this emotion comes from the heart.