Heart disease is the number one killer of women, however we aren't powerless against it. We can make some simple (not to be mistaken for easy) choices to greatly reduce our risk.
Let's talk about food choices (since it's always about the food here). What you eat will impact your weight, cholesterol and blood pressure - all big factors in heart health. Usually when we think diet, we think deprivation, but I've found it helpful to think differently about what I eat. Instead of focusing on what to remove, I focus on what I want to add. This has the effect of replacing some low value foods with more nutritious choices. You might try to:
- Include a fresh fruit or vegetable with every meal or snack
- Trade refined white bread or rice for more whole grains. Brown rice, oatmeal, whole wheat all include more fiber which helps reduce cholesterol and makes you feel fuller faster and longer.
- Add fish packed with good-for-your-arteries omega-3 fatty acids like tuna or salmon a couple times a week.
You're going to want to reduce fat, sugar and salt (yes, all the tasty stuff) as much as possible, but no need to become a martyr about it. Pick one guilty pleasure and see if you can't find a more healthful substitute. I love ice cream, but I've found I am pretty satisfied with a fat free, Greek yogurt. (I'll even throw it in the freezer for an hour or so if I'm thinking ahead.) Make changes you can live with a little at a time, and you'll find you can adapt quite well.
What are some heart-healthy substitutions you've been able to make? What are some habits/foods you like to replace?
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