 Monthly Health Topic
Heart Health
You’re never too young or too old to improve your heart health. Take action by scheduling a visit with your doctor, making changes to your diet and increasing your physical activity. Here are some suggestions to get you started:
1. Know Your Numbers
Your physician or cardiologist will interpret your lab results and give you goals for your cholesterol numbers. If you are taking medication to lower cholesterol or blood pressure, follow a heart-healthy diet, get active or stay active and lose extra weight to stabilize or improve your health.
Total Cholesterol:
Your body makes all the cholesterol it needs. Eating foods high in calories, saturated fat and sugars can raise cholesterol levels. When cholesterol gets too high, it sticks to arteries and forms plaque. Plaque build-up hardens and closes the arteries, leading to heart disease. Particles called LDL and HDL move cholesterol through the blood.
- Low density lipoprotein (LDL) is sometimes called “bad” or “lousy” cholesterol. High LDL is linked to a higher risk of heart problems and plaque build-up. Choosing foods high in fiber, low in saturated fat and low in added sugars may lower your LDL.
Avoid foods with trans fats or partially hydrogenated fats.
- High Density Lipoprotein (HDL) is often called the “good” or “healthy” cholesterol. HDL takes cholesterol and fat out of the blood to prevent plaque build-up. To raise your HDL, increase physical activity, lose extra weight and substitute saturated fats with monounsaturated fats such as olive oil or canola oil.
- Triglycerides are fats that travel in the blood. High levels can cause plaque build-up. To lower triglyceride levels, lose extra weight, limit sugars and alcohol and include fatty fish such as salmon for heart-healthy omega-3 fats.
 2. Eat Right to Reduce Your Risk
Take control of your heart health by eating a variety of nutrient rich foods lower in calories. Follow these guidelines recommended by various health organizations.
Control the calories you eat to lose weight or prevent further weight gain. Find out how many calories you need through the Interactive Tools at www.ChooseMyPlate.gov
Add fruits and vegetables to meals and snacks. Fruits and vegetables are relatively low in calories and sodium and provide nutrients such as potassium, which may help lower blood pressure.
Focus on fiber: Challenge yourself to include 20–30 g of fiber in your diet each day. Eat a variety of fruits and vegetables and choose whole grains, beans (legumes), seeds and nuts. Increase soluble fibers to help lower your cholesterol. Soluble fibers are found in oats, apples, pears, bananas, carrots, broccoli, beans and soy products such as tofu.
Choose unsaturated fats such as olive and vegetable oils instead of butter, stick margarine, and coconut or palm oil for cooking and baking. Try tub margarines with plant stanols and sterols, which may help lower cholesterol.
Eggs and dairy: Choose egg whites, egg substitutes and low fat or fat free dairy products. Low fat or non-fat milk, cottage cheese and yogurt are sources of nutrients with less cholesterol and saturated fat than other dairy products.
Lean meats, poultry and oily fish: Choose lean cuts of pork and beef such as loin, leg and round cuts. Leaner poultry cuts such as skinless chicken breast and turkey tenderloin are also good options. Fit in two servings of fatty fish such as salmon or tuna each week to increase omega-3s.
Nuts and seeds provide unsaturated fat to help improve cholesterol levels. Choose unsalted almonds, walnuts, peanuts or pine nuts. Limit portions to 1.5 ounces each day (about 1/3 cup) to control calories.
Reduce added sugars: High sugar intake is linked to weight gain and increased heart disease risk. Choose fresh or frozen fruits and vegetables over products with added sugar. Drink water instead of juice cocktail and soda. Added sugars should provide no more than 100 calories per day for women and 150 calories per day for men. A 12-ounce can of cola contains about 8 teaspoons of added sugars or 130 calories.
Limit sodium and salt by using herbs and spices to flavor foods instead. Too much sodium may raise your blood pressure. Diet plans such as the DASH diet cut out salt and sodium for heart health.
*Look for products marked with the Healthy Ideas symbol in Giant Stores to help you be a heart healthy shopper!
3. Get active
Whether your weight is within or above the recommended range, physical activity is important for heart health. Exercise 30 minutes a day, 5 days a week. Walk, swim, hike or join fitness classes to get moving. Check with your doctor before starting an exercise program. Start slowly and work your way up to being more active.
Resources
http://www.cdc.gov/cholesterol/ldl_hdl.htm
http://www.mayoclinic.com/health/triglycerides/CL00015
www.myplate.gov
www.fitness.gov
http://www.nhlbi.nih.gov/health/public/heart/
www.heart.org
http://www.choosemyplate.gov/foodgroups/fruits_why.html
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