Healthy habits such as eating well, being physically active, maintaining a healthy weight and not smoking are key strategies for preventing cardiovascular disease—the number one cause of death in the U.S.1 These healthy habits can also help prevent and control type 2 diabetes, high cholesterol and high blood pressure – the major risk factors related to heart disease.

TIPS TO HELP KEEP YOUR HEART HEALTHY

Achieve and maintain a healthy weight

To shed extra pounds, eat fewer calories than you burn. Aim for a gradual weight loss of 1 to 2 pounds per week. To maintain a healthy weight, balance the calories you eat with the amount you burn. Find out your recommended calorie intake at MyPyramid.gov. To get or keep your weight in balance, watch portion sizes and shoot for at least 60 minutes of physical activity each day.

 

Eat breakfast

Studies show that breakfast – especially a cereal breakfast – is associated with a healthy body weight.2,3 For a delicious choice, try Smart Start® Healthy Heart cereal.

 

Eat more soluble fiber

Soluble fiber can help lower blood cholesterol levels to help reduce risk of heart disease. Among the best sources of soluble fiber are psyllium, oats, barley, legumes, vegetables and fruit.

 

Watch your intake of saturated fat and trans fat

Too much of these fats can raise blood cholesterol levels. To reduce saturated fat, choose lean meats with visible fat trimmed away, poultry without skin, reduced-fat cheeses and low-fat or fat-free milk and yogurt. Check the Nutrition Facts Panel on packaged foods such as margarine, crackers, cakes and cookies for products containing 0 grams of trans fat per serving.

 

Use monounsaturated or polyunsaturated fats

These unsaturated fats help lower the total cholesterol and bad LDL cholesterol in the blood when used in place of saturated and trans fats. Use a vegetable oil such as canola, corn or olive oil for cooking and baking. Snack on a small handful of nuts or put a few avocado slices on your sandwich.

 

Get more omega-3 fats

These heart-healthy polyunsaturated fats are found in oily fish like salmon, trout and herring, omega 3-eggs and flaxseeds. The American Heart Association recommends eating fish at least twice a week.4

 

Try some soy

Eating soy protein as part of a healthy diet may also help reduce blood cholesterol.5 To reduce saturated fat, try tasty soy-based alternatives to meat such as Morningstar Farms® Grillers® Vegan or Morningstar Farms® Veggie Sausage Patties.

 

Help your blood pressure

If you're at risk for high blood pressure, cut back on sodium and choose more potassium-rich fruits and veggies.

References:
1. American Heart Association. Statistics You Need to Know. Accessed June 26, 2007.
2. Cho S, Dietrich M, Brown CJP, Clark CA, Block G. The effect of breakfast type on total daily energy intake and body mass index: Results from the Third National health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr 2003;22:296-302
3. Aberston AM, Anderson GH, Crockett SJ, Goebel MT. Ready-to-eat cereal consumption: its relationship with BMI and nutrient intake of children aged 4 to 12 years. J Am Diet Assoc 2003;103:1613-9
4. American Heart Association. Our 2006 Diet and Lifestyle Recommendations. Accessed June 26, 2007.
5. Food and Drug Administration. FDA Approves New Health Claim for Soy Protein and Coronary Heart Disease. Accessed June 26, 2007.