Love Your Heart

Did you know that cardiovascular disease (or heart disease) is the #1 killer of Americans? You should also know that it's possible to reduce your risk of developing cardiovascular disease by eating a nutritious, balanced diet.

The American Heart Association recommends that you follow 7 Simple Steps to reduce your risk of developing heart disease.

1. Do not smoke
2. Maintain a healthy body weight
3. Engage in regular physical activity
4. Eat a balanced diet
5. Manage blood pressure
6. Manage cholesterol
7. Maintain well-controlled blood sugar levels

Heart Healthy Diet
For a person consuming 2,000 calories per day (which is a common reference point, but everyone has different energy needs. Consider consulting a Dietitian to determine the amount of calories per day that is right for you.)

• Vegetables & Fruit: at least 4.5 cups/day
• Fish: two or more 3.5 ounce servings of fish/week
• Whole Grains: three or more 1 ounce servings/day
• Sodium: less than 1,500 mg/day
• Soda: less than three 12 ounce servings/week (or fewer than 450 calories)
• Nuts, Seeds, Beans: at least 4 servings/week
• Processed Meats: less than 2 servings/week
• Saturated Fat: less than 7% total energy intake

Remember that small changes can make a BIG difference in the long run.
For more information, visit the American Heart Association website: www.heart.org.

By Cynthia Topley, Meredith College Dietetic Intern