by Carol Berg Sloan RD , Nutrition Columnist
Heart disease continues to be the number-one killer of women in America, according to a recent survey conducted by the American Heart Association. Unfortunately, many women don’t know this and also don’t realize how easy it is to get started on the path to good heart health. Here’s what all you women out there can do to reduce the incidence of high cholesterol, excess body weight and high blood pressure:
When eating fat, eat less and choose wiser. For example, eat less saturated fat and more poly- or mono-unsaturated fat. Include eating baked, broiled or steamed foods rather than fried. In addition, use salad dressings made with canola or olive oil, pick low-fat dairy products, lean meats and select tofu, nuts and dry beans instead of high-fat meats.
Select plenty of whole-grain foods, fruits and vegetables. Fiber plays a major role in lowering cholesterol in the blood, so eat foods that are rich sources such as whole wheat breads and pastas, brown rice, fruits such as pears and bananas and vegetables such as green beans and broccoli. Add veggies whenever you can–on top of pizza, pasta, and salads–and try to eat a vegetarian entrée at least once a week.
Eat at least two servings of fish per week. This translates into four to six ounces a week. Having a grilled salmon Caesar salad for lunch weekly can help you meet this goal.
Balance the number of calories you eat with the number burned each day. It’s pretty simple math, if you are overweight, eat fewer calories, if you are trying to gain weight, eat more. Bottom line: calories in must equal calories out. If not, you will store these excess calories as fat. And excess weight can lead to heart disease.
Watch portions by using common products as size guides. For instance, a portion of meat is 3 ounces, about the size of a deck of cards. One ounce of cheese is the size of a floppy disc. One cup of cereal is the size of your fist.
Get moving. Exercise continues to be a big part of the weight equation. Plus it improves blood lipid levels (cholesterol) and increases positive attitude and energy!
Take care of yourself while enjoying the summer!
