Food: Eating Smart for Your Heart

You are probably very busy, and balancing your life and your health is a huge challenge. This is one challenge you need to face head on — your life, and your family, depend on it. Whether it's your spouse, kids or colleagues, people are depending on you and need you to be healthy. Set an example by making food and exercise choices that will lead to a long, healthy life.

Follow these guidelines to keep your diet heart-healthy:

• Choose foods low in saturated and trans fats, cholesterol, sodium, and added sugars.
• Eat plenty and a variety of fruits or vegetables (aim for at least 2 ½ Cups of each, every day)
• Choose lean meat, fish* or skinless chicken. Oily Fish is a recommended choice because it is high in Omega 3 fatty acids (salmon, trout, herring). Aim to eat a 3.5 ounce serving of fish twice a week.
• Choose fiber-rich, whole grains (at least 3 1oz. servings a day)
• Stay away from added sugars (No more than 36 oz.(450 calories) of sugar-sweetened beverages a week). The calories from sweetened drinks add up fast!
• Cut down on the amount of sodium you eat (No more than 1500 mg a day).
• Make sure you are getting enough calcium. It's good for your bones and cuts your risk for developing osteoporosis later in life.

 Try out some of these recipes to keep you heart healthy breakfast, lunch & dinner (snack time too)!

BreakfastWhole Wheat Cranberry Muffins

Individual Cheese & Vegetable Quiches

Lunch
Salmon & Corn Chowder

Chipotle Chicken Salad

Dinner

Lemony Tilapia and Asparagus Grill

Sunday Pork Roast with Vegetables

SnacksAlmond Snack Mix
Red & Green Bell Pepper Boats

This post contains information from the American Heart Association's Go Red For Women Website. For more recipes and more information on the Go Red For Women Campaign, please visit www.goredforwomen.org.