{"id":236,"date":"2018-12-03T15:44:53","date_gmt":"2018-12-03T23:44:53","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=236"},"modified":"2018-12-03T15:56:44","modified_gmt":"2018-12-03T23:56:44","slug":"heart-health-for-life","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2018\/12\/03\/heart-health-for-life\/","title":{"rendered":"Heart Health for Life"},"content":{"rendered":"
\"Heart

Image: udra11\/shutterstock<\/p><\/div>\n

By Sonia Ramirez-Rivera, BS, CSUN Dietetic Intern<\/p>\n

As any doctor will tell you, taking care of your health is one of the most important things you can do in life. Eating well, exercise, and drinking plenty of water are all needed for health. What about taking of your heart? Not in an \u201cachy breaky heart\u201d <\/em>as Billy Ray Cyrus may say when you heart is broken from you long lasting love, but in general taking care of your heart health.<\/p>\n

Heart disease is the number one cause of death in the United States.1<\/sup>\u00a0 <\/sup>Prevention is key to extending your heart health and nutritional interventions include: eating recommended serving sizes of nutrient-rich foods, eating a more plant-based diet, limiting nutrient-poor foods and getting involved with a heart healthy association.<\/p>\n

Eating Recommended Serving Sizes of Nutrient Rich Foods<\/strong><\/p>\n

How do you know the right portions of food for your body? Recommended serving sizes can vary based on age, activity level, and other health factors. If you do not know how many calories per day your body needs, ask your doctor and\/or Registered Dietitian to help you establish individualized goals. Below are general recommended eating patterns to get the recommended intake of nutrient rich foods:<\/p>\n

Protein<\/span>
\n8-9 servings a week\u00a02<\/sup>
\nIncludes poultry, meat, and eggs (choose lean and extra lean with skin removed)
\nChoose fish containing omega 3 fatty acids 2-3 times per week<\/p>\n

Grains<\/span>
\n6 servings a day\u00a02<\/sup>
\nIncludes bread, pasta, cereal, and rice (choose mostly whole grains<\/a> that are high in fiber)<\/p>\n

Fruit<\/span>
\n4 servings per day\u00a02<\/sup>
\nIncludes fresh, frozen, canned and dried<\/p>\n

Vegetables<\/span>
\n5 servings per day\u00a02<\/sup>
\nIncludes fresh, frozen, canned and dried<\/p>\n

Dairy<\/span>
\n3 servings per day\u00a02<\/sup>
\nChoose low-fat and fat-free<\/p>\n

Nuts, Seeds, Beans and Legumes<\/span>
\n5 servings per week\u00a02<\/sup><\/p>\n

Fats and Oils<\/span>
\n3 servings per day\u00a02<\/sup>
\nChoose unsaturated, such as olive oil<\/p>\n

Plant-Based for Heart Health<\/strong><\/p>\n

Following a plant-based diet (less animal foods and more plant foods) provides cardiovascular health benefits.\u00a0According to the Journal of Trends in Cardiovascular Medicine, plant-based diets are associated with lower risk of cardiovascular diseases as well as an improved cardiovascular risk profile.3 <\/sup>\u00a0Healthful plant-based diets can help with achieving and maintaining a healthy weight as well as reducing hypertension and inflammation, thus leading to reduced risk of heart disease.3<\/sup>\u00a0Adequate protein can be obtained from plant sources such as legumes, grains, and nuts. \u00a0<\/sup>A well planned plant-based diet provides nutrient-rich foods, reduces risk of heart disease, and is a smart way to maintain a healthy heart.<\/p>\n

No to Nutrient-Poor Foods<\/strong><\/p>\n

Nutrient-poor foods are typically high in saturated fat, trans fat, sodium, and added sugars.\u00a0According the American Journal of Clinical Nutrition,\u00a0high dietary sodium intake is positively related to cardiovascular disease risk, with most sodium in the US diet coming from commercially processed and restaurant foods.<\/span>4<\/span>\u00a0<\/span>\u00a0Hypertension (high blood pressure) can lead to a heart attack and possibly stroke. Limiting nutrient-poor<\/span>\u00a0foods would help prevent further risk of heart disease. Switching to healthier, fresher foods would be a great solution. The next time you reach for a bag of chips, try a piece of fresh fruit! This would not only provide nutrients but it would also limit your consumption of sodium.<\/span><\/p>\n

Join a Heart Healthy Association<\/strong><\/p>\n

The American Heart Association<\/a> (AHA) is focused on living a healthier life and provides recipes, healthful tips, handouts, and overall guidance to living a heart healthy life. In the “Get Involved” tab on the website you will find many volunteer opportunities,\u00a0ways you can donate to the association, and even ideas on how to create your own heart disease awareness event. Try this heart healthy recipe from the AHA!<\/p>\n

Strawberry Jicama Cucumber Salad<\/span><\/h2>\n
\"sliced

Image: lauryann\/pixabay<\/p><\/div>\n

Ingredients<\/strong><\/p>\n