PULSE Summer 2024 5 10 tips Source: American Heart Association If you’re confused about eating a healthy diet, here are some tips to get you started. Try making one or two of these changes at a time. Eat plenty of fruits and vegetables. Choose more whole grains. Try eating plant proteins, like beans, more often. Choose lean, unprocessed meats. Feature fish (not fried) regularly on your menu. Switch to low- or nonfat dairy. Use healthier oils, like olive oil, for cooking. Limit sweets and sugary drinks. Cut back on salt and sodium. Eat fewer processed foods. 2 3 4 5 6 7 9 8 10 EAT SWITCH LIMIT 1 Call today! Central Peninsula Hospital Nutritional Services Lindsay LeBrun, dietitian: 907-714-4753 Amanda Reynolds, dietitian: 907-714-4752 day, you should try to take in at least 64 fluid ounces. Drinking water either before or with each meal can reduce the amount of food you need to feel full. Exercise daily. Aim for 30 minutes each day, five times each week, at a continuous, moderate (put some pep in your step) activity level. You may want to consult with your provider before starting on an exercise program. Exercise can also increase your good cholesterol. Quit smoking. While people who stop smoking generally gain 5 to 10 pounds of weight, the harm of such a small increase on your health is insignificant compared to the benefits of giving up tobacco. For example, once you quit smoking, good cholesterol levels can increase by about 30% within three weeks. After just a few years of quitting smoking, your heart attack risk returns to what it would be if you had never smoked. Manage stress. Unhealthy stress levels can lead to elevated blood pressure and overeating and may suppress your immune system. Learn to recognize stressors and begin to develop healthy coping strategies. Limit alcohol. Heavy alcohol use can weaken the heart and cause an unhealthy increase in blood pressure. The American Heart Association recommends no more than one or two drinks a day for men or one drink a day for women. Get some sleep—it’s essential for a healthy heart. Sleep deprivation increases the risk of cardiovascular disease by affecting both heart rate and blood pressure regulation. The Centers for Disease Control and Prevention recommends at least seven hours of uninterrupted sleep per 24-hour period. It is never too late, or the wrong time of the year, to start your own weight-loss journey. If you are interested in losing weight or would just like to learn to eat healthier, speak with your health care provider about getting a Nutritional Services consult to see a registered dietitian at Central Peninsula Hospital. for healthier eating
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