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Heart disease is not just a “man’s disease.”
1 in 3 women will die of heart disease or stroke.
The good news is that it can be prevented by making changes in diet and exercise and committing to living a heart-healthy life.
Let’s make a change! Check out these tips to get started on improving your diet and lifestyle and fighting the No.1 killer of Americans – heart disease.
Heart Healthy Tips for Women
Use Up at Least As Many Calories As You Can Take In: Don’t eat more calories than you know you can burn up every day, and increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week.
Eat a Variety of Nutritious Foods from All Food Groups: Eat nutrient-rich foods like vegetables and fruits, unrefined whole-grain foods that contain fiber, fat-free or low-fat dairy products, lean meats and fish that contain omega-3 fatty acids (salmon, trout, and herring).
Make Smart Food Selections: Limit foods and beverages high in calories but low in nutrients your body needs to be healthy. For example, limit your consumption of saturated fat, trans fat, cholesterol, sodium, and added sugars by:
• Choosing lean meats and poultry without skin and prepare them without added saturated and trans fats.
• Selecting fat-free, 1 percent fat, and low-fat dairy products
• Choosing foods high in the “better” monounsaturated and/or polyunsaturated fats such as nuts, seeds, and liquid vegetable oils instead of saturated and trans fats.
• Choosing and preparing foods with little or no salt. (Aim to eat less than 1,500 milligrams of sodium per day).
• Drinking no more than 450 calories (or 36-oz) a week of sugar-sweetened beverages, the most common source of added sugars.
Let Your Heart Be Your Guide: Look for foods displaying the American Heart Association’s heart-check mark to quickly and easily spot heart-healthy foods in the supermarket.
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Side note from UpNorthParent: If you find yourself feeling ill and exhibiting some of the symptoms of a heart attack, we advise you to seek immediate medical attention and do not ignore it!
Physicians tell us that time is so critical when someone is having a heart attack so don’t hesitate; call an ambulance instead of trying to “drive yourself.”
You can find more info on the American Heart Association Nutrition Center’s Facebook Page or Website.