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February is American Heart Month, a time when Americans are urged to join the battle against cardiovascular diseases including the number one killer in the nation, strokes. During American Heart Month, thousands of volunteers work endlessly to visit their neighbors and raise funds for research and education, and pass along valuable information on what you can do to make sure you have a healthy heart.
Now is a good a time as ever to make lifestyle choices that are conducive to having a healthy heart. If you smoke, get help to quit. If you don’t exercise a lot, take time to go down to the fitness center. If your diet isn’t as healthy as it can be, make a change.
What you consume on a regular basis is of utmost importance to your heart health. For example, a diet high in saturated fats will raise your cholesterol levels, which is a risk factor for heart disease. People who are overweight or obese are more likely to have heart disease. Those who eat a diet with too much sodium can cause an elevation in blood pressure, which is connected to inflammation and heart disease.
To keep your heart healthy, there are numerous dietary habits you can take up. One such habit is consuming oily fish such as salmon, herring and sardines. These fish all are excellent sources of omega-3 fatty acids, which may help to reduce inflammation and help lower your cholesterol to a healthy level.
Opting to have a diet with healthy oils and fats is also a good way to keep your heart healthy. Try to remember this: saturated fats increase your risk of heart disease and are found in meat, butter and coconut oil. Monosaturated fats like olive oil can help protect your heart and are a great selection for cooking, dressing and dipping sauces. You want to have a diet that includes unsaturated fats. Fish are the best source for omega-3, as are walnuts, flax seed and canola oil. Try to avoid omega-6 fatty acids like corn, sunflower and safflower oils. If you want to sautee, use canola. Flax and walnut oils serve as good salad dressings.
Fiber is also important for your heart. Soluble fiber, which can be found in oats, helps control cholesterol. Fiber in whole-grain products helps control sugar absorption, keeping you feeling satiated and your digestive system healthy.
Carbohydrates come in all shapes and sizes. To have a healthy heart, you need to avoid sugary carbs like candy, cookies and cakes. A high sugar diet increases your triglycerides. Meanwhile, healthy carbs such as whole grain breads and pastas, brown rice and colorful fruits and veggies can help your heart. Fruits and vegetables should be a staple in your diet—not only do they provide the good carbs, they also are loaded with vitamins, minerals and other phytochemicals to improve your health.
Stay tuned for next months health column and have a healthy February!
Thanks for your interest and if you have any questions or comments feel free to call or write us:
Phone: (702) 444-4321
Email: info@one-lasvegas.com
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