REDUCE YOUR RISK FOR HEART DISEASE

REDUCE YOUR RISK FOR HEART DISEASE

 

 

Watch Your Weight

Beingoverweight increases your risk for heart disease, diabetes, and high blood
pressure.

Your doctor can
tell you what you should weigh for your height.

To stay at a
healthy weight, you need to balance the number of calories you eat with the

number you burn
off from your activities.  You can get to
your healthy weight and stay

there by doing
two things: eating right and being physically active.

Eat Right

Eating the
right foods and the right amounts can help you live a longer, healthier
life. 

Many illnesses
and conditions - such as heart disease, obesity, high blood pressure, and

type 2 diabetes
– can be prevented or controlled by eating right.  A healthy diet also

provides the
vitamins and minerals you need.

It is never too
late to start eating right.  Here are
some helpful tips.

Eat a
variety of foods, including:

 

  • Vegetables,
         especially dark-green leafy and deep-yellow vegetables, such as spinach or
         carrots, and legumes, such as lima beans or green peas.
  • Fruits,
         such as melons, berries, and citrus fruits, or juices, such as orange or
         grapefruit.
  • Meat,
         poultry, eggs, fish, and dried beans (for example, navy, kidney, or
         black), especially products low in fat, such as lean meat and poultry prepared
         without skin.
  • Dairy
         products
    , such as milk, yogurt, and cheese, especially low-fat or
         fat-free dairy products.
  • Grains,
         especially whole grains, such as oatmeal or whole grain breads.

Limit
calories and saturated fat.

 

Foods high in saturated fats are high in calories,
so they can cause weight gain.  They

also increase your cholesterol levels.  Try to limit:

  • High-fat
         dairy products such as ice cream, butter, cheese, cream, and whole milk.
  • Meats
         high in fat, such as bacon or chicken with the skin on.
  • Palm
         and coconut oils and lard.

Unsaturated
fats do not raise cholesterol levels. 
Foods with unsaturated fat include

vegetable oils,
fish, avocados, and many nuts.

Watch
portion sizes.

 

Don’t choose “super” or other oversized
portions.  Be aware of how much you eat.

If
you would like more information about “Reduce
Your Risk for Heart Disease”
call the Senior LinkAge Line® at
1-800-333-2433.  The Senior LinkAge Line®:
A One Stop Shop for Minnesota Seniors is a free statewide service of the Minnesota
Board on Aging and Area Agencies on Aging.  Specialists provide one-to-one
assistance with helping older adults age well and live well.  Call
1-800-333-2433 for assistance Monday through Friday from 8:00am to 4:30pm or
chat with a specialist online during these hours at www.MinnesotaHelp.info®.

“Our Mission is to identify and promote resources which enhance, empower and enrich seniors to be healthy, safe, and engaged citzens”


 

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