COURIER L 20 IFE, FEBRUARY 5-11, 2021
Heart Health
Good nutrition defense
against heart disease
Getty Images
When you’re juggling family, career,
an education and other
responsibilities, making your
own nutritional needs a priority may
seem impossible.
This was the case for Myrna Aguilar,
a single mother who always put her
son’s needs fi rst, even to the neglect of
her own health.
Each year around her birthday,
Myrna saw her doctor for a routine
physical where everything “seemed
fi ne,” until one particular visit.
“You may want to start doing
things differently,” her doctor suggested.
With a family history of heart
disease looming, these gentle words
were all the motivation Myrna needed
to make permanent changes.
Heart disease claims the lives of
more than 400,000 women each year
– about one per minute. That’s about
the same as the next three most common
causes of death combined. The
good news is that you have the power
to dramatically reduce your risk, and
a diet rich in a variety of vegetables
and fruits, lean proteins, healthy fats
and whole grains is your fi rst defense
against the onset of high cholesterol,
high blood pressure and heart disease.
As you begin setting nutritional
goals for yourself and your family,
remember that starting with small
but consistent changes can make a
big difference in the long run. An
adult consuming 2,000 calories daily
should aim for:
Fruits and vegetables: At least 4.5
cups a day
Fish (preferably oily fi sh, like
salmon): At least two 3.5-ounce servings
a week
Fiber-rich whole grains: At least
three 1-ounce servings a day
Nuts, legumes and seeds: At least
4 servings a week, opting for unsalted
varieties whenever possible
Other dietary measures to follow
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: Aim to
consume no more than 450 calories a
week
Processed meats: No more than two
servings a week
Saturated fat: Should comprise no
more than 7 percent of your total calorie
intake
You may want to keep a food journal
of everything you consume, including
beverages and snacks. Seeing
it written down is an easy way to
identify high-sugar, high-fat calorie
sources that you should reduce or cut
out completely.
Also, if you haven’t before, take the
time to familiarize yourself with standard
food nutrition labels. You may be
surprised by hidden sodium, sugars
and fats in the foods you considered
healthy.
— Courtesy of American Heart Association
Botox & Facial Fillers
Chemical Peels,
Microdermabrasion,
Fractional Resurfacing
Tattoo Removal, Sclerotherapy
Glycolic Skin Care Products
Microneedling