Go Red for Women is the American Heart Association’s global initiative to end heart disease and stroke in women. The program was launched in 2004 to close the gap in awareness. Go Red quickly expanded into a worldwide movement dedicated to removing the barriers women face to achieving good health and wellbeing.
It’s hard to believe, but heart disease is the No. 1 killer of women, killing more women than all forms of cancer combined. With the Go Red Awareness Initiative in mind, I want to share some heart healthy tips for improving your diet and lifestyle, since these factors play a huge role in preventing and treating heart disease.
Heart Healthy Eating Tips and Supplement Suggestions:
Balance caloric intake and physical activity to achieve or maintain a healthy body weight by eating smaller portions of food, reading food labels to understand how many calories you eat each day, and, if possible, exercising 30 to 60 minutes/day.
Keep caloric intake and physical activity in check.
Balance caloric intake and physical activity to achieve or maintain a healthy body weight by eating smaller portions of food, reading food labels to understand how many calories you eat each day, and, if possible, exercising 30 to 60 minutes/day.
Consume a diet rich in fruits and vegetables.
Enjoy brightly colored fruits and vegetables for the most nutrients
Choose a variety of fruits and vegetables each day
Prepare fruits and vegetables without added fat and sugar, if possible
Enjoy fresh, frozen, or canned fruits and vegetables to help meet your fruit and vegetable intake needs
Enjoy whole-grain, high-fiber foods:
Barley, Bran cereals, Brown rice, Buckwheat, Bulgur, Corn, Millet, Oatmeal, Popcorn, Quinoa, Rye, Sorghum,Triticale, Whole-wheat breads, Wild rice
Consume more fish, especially oily fish, at least twice each week.
Select oily fish when possible, such as: Herring, Mackerel, Salmon, Sardines, Trout and Tuna
Limit saturated fat, trans fat, and cholesterol
Limit your intake of saturated fat to <7% of calories, trans fat to <1% of calories, and cholesterol to <300 milligrams/day.
Choose lean meats and vegetable alternatives to meat, such as dried beans
Select fat-free, skim, or 1% milk, and low-fat cheese and yogurt
Minimize intake of margarine and other partially hydrogenated fats
Use liquid oils over solid fats when cooking or baking (whenever possible)
Cut back on pastries and bakery products, such as muffins and doughnuts
Eat and drink fewer beverages and foods that contain added sugars
Limit beverages high in added sugars, such as soda, fruit punch, and sweetened coffees and teas
Reduce the number of foods you eat that contain added sugars, such as cakes, cookies, pies, and candies
Limit Salt Intake
Choose and prepare foods with little or no added salt. The goal for sodium intake for people under 50 years old is <2300 mg, which is about 1 teaspoon and for people over 50 years old is <1500 mg, which is about ¾ of a teaspoon.
Choose reduced-sodium versions of foods
Use less salt in cooking and for seasoning foods
Limit high-sodium condiments, such as soy sauce, ketchup, etc
If you consume alcohol, do so in moderation.
Choose one drink/day for women and two drinks/day for men or less
Other vitamin supplementation suggestions for heart health:
Fish oil supplements containing omega-3 fatty acids
You may benefit from omega-3 supplements (fish oil capsules), if your triglyceride level is high
Your doctor might recommend 2 to 4 grams (g) of eicosapentaenoic acid and docosahexaenoic acid/day—take this supplement only with the knowledge of your physician
Plant sterols/stanols
Plant sterols/stanols may lower low-density lipoprotein cholesterol levels
An intake of about 2 g/day is recommended
Plant sterols are available in fortified foods and drinks
Your RD or RDN can help you find the best sources
If you need further assistance with treating heart disease, a registered dietitian nutritionist may provide more specific guidelines for you to follow. For more information on Sugar Land Nutrition’s weight loss programs and to book an appointment, please feel free to visit our website @patty.rd.com.
