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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Begin Heart Healthy Eating Habits
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
February is celebrated as American Heart Month and good time to schedule your yearly health checkup. Your physician will listen to your heart and lungs, measure your blood pressure and weight, and order essential blood work. This information is needed to create a healthful eating plan.
Normal blood pressure guidelines have changed and what used to be normal (120/80) is now considered “prehypertension” and requires lifestyle change. Lifestyle changes usually include: weight loss, exercise, dietary improvements, and stress management.
Heart healthy eating requires abundant vegetables and fruits, whole grains, lean proteins, and health promoting fats such as olive oil, canola oil, avocado, nuts, and seeds. Certain fats such as saturated animal fats and trans fats can raise the undesirable low density lipoprotein (LDL) cholesterol and contribute to heart disease. Begin by limiting red meat to 3 oz portions and only twice a week. Less is better so even consider having vegetarian meals and choose tofu for protein. Fish is also a good heart healthy option due to its omega-3 fatty acid content.
Read food labels for “partially hydrogenated” oils and avoid them as they not only raise the LDL cholesterol but lower the high density lipoprotein (HDL) cholesterol which is the desirable one. A known fact is that you can lower high cholesterol levels with certain foods such as oatmeal, apples, pears, beans, and legumes. Include them frequently with meals and snacks.
Let’s not forget exercise. Go outside and take a walk in this beautiful South Florida weather. Begin with 10 minutes and gradually progress to 30 minutes and least 3 times per week. Exercise is like magic; it lowers blood pressure, helps manage weight, reduces cholesterol levels and stress!