Ever heard the adage that an apple a day keeps the doctor away? Well, science is discovering what we have been told for decades: eating a diet rich in fruits and vegetables may be the best preventative medicine of all. In fact, the American Heart Association says, “a healthy diet and lifestyle are your best weapons to fight cardiovascular disease.” So, what can you do to eat healthier and decrease your risk for cardiovascular disease and other chronic health conditions? Here are some tips for heart healthy eating. Have at least two servings of fish per week, such as salmon. Get at least five servings of fruit and vegetables per day and eat whole grain breads and cereals in lieu of white bread or pasta. Get as much soluble fiber as possible by eating beans, oats, and prunes. When eating meat, choose lean cuts of beef, pork, or skinless chicken breast. Add healthy fats and oils to your diet. These include olive oil, canola oil, nuts, avocados, and olives. Cut out foods that are high in saturated fats, such as full fat whole milk, and trans-fat that is typically found in margarine, baked goods, and fried fast foods. Make sure to get plenty of fluids. Drink up: water, juice (non-sugary ones) and low-fat milk. Limit sodium intake. Do not forget the antioxidant-containing foods such as green leafy vegetables, beans, sweet potatoes, and tomatoes.
Taking these recommendations to heart could protect yours today and down the road. The Nurse.