Family Doctor 2007 - (Page 65) healthy living HEALTHY HEART Striking a healthy balance Your heart is the most important muscle in your body, beating more than 100,000 times a day. It’s up to you to protect it. A healthy diet and regular exercise can help keep your heart strong. By Kelly L. Gilmore ●● Tips for a heart-healthy diet K eep your heart healthy by watching what you eat and by making healthy food choices. It isn’t as hard as it sounds! ● Eat less fat (especially saturated fats like those found in butter, coconut and palm oil, hydrogenated vegetable fats, animal fats in meats, and fats in dairy products). ● Use nonstick vegetable oil cooking sprays instead of oils. ● Use monosaturated olive oil or avocado oil rather than other vegetable oils. ● Buy lean cuts of meat. ● Eat more fish and skinless chicken and turkey instead of beef or pork. ● Try low-fat snacks that have been baked instead of fried, such as pretzels. ● Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine. ● Try to limit the number of sweets you eat. ● Bake, broil, steam or grill foods instead of frying them. ● Eat fewer “fast foods,” such as burgers and fried foods, which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, Eat plenty of fruit and vegetables, and cut out “fast foods.” pasta, breads, grains). ● Drink water or low-calorie beverages, such as unsweetened tea or diet soda pop. buildup can slow down blood flow or even block small arteries. Plaques can also crack or rupture, causing a blood clot to form. If an artery that supplies blood to your heart becomes blocked by plaque or a clot, you could have a heart attack. If an artery that supplies blood to your brain becomes blocked, you could have a stroke. A healthy diet helps keep your arteries clear and reduces the risk of heart problems and stroke. A healthy diet is a very important part of your heart health. A diet high in fat, especially saturated fats, can gradually cause a buildup (called “plaque”) in the arteries. That Maintaining a healthy weight Being overweight puts extra stress on your heart. Maintaining a healthy weight will help your heart stay strong. If you are overweight, remember that losing just 10% of your body weight can reduce your risks for diabetes and heart disease. Your family doctor can help you determine your ideal weight. Exercise for heart health Exercise makes your heart stronger. A strong heart pumps more blood with each heartbeat. The blood then delivers more familydoctor 2007 65
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