Nutrition Playbook: High-5 Your Heart!


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As we embark upon the last week of National Heart Month, it’s important to remember foods to include and actions to take on a normal basis to improve your heart health. Many people think, “That could never happen to me!” However, the choices you make today will affect the life you live in 10, 15, 20, 30 years. Don’t put yourself at risk by not taking the steps to get healthy with diet and exercise. Give your heart a high-5 by doing the following things on a normal basis:

  1. Exercise! Exercise can help with weight loss and/or maintenance in addition to participating in lowering your cholesterol and blood pressure. Exercise conditions your heart helping it get stronger and not work as hard to push blood through your body thus maintaining a low blood pressure. In addition, exercise helps raise your HDL, or good cholesterol. Having low HDL is a heart health risk factor.
  2. Eat more fiber! The average person eats about 10-13 grams of fiber per day and the recommended amount for women is 25-30 grams per day! You can increase your fiber intake by eating more whole grains (especially oats), consuming lots of vegetables and fruits with skins and adding a serving or two of beans and nuts to your day. Soluble fiber (found in oats, fruits with skins, almonds, beans, legumes, seeds, etc.) can help lower bad cholesterol thus improving your heart health. In addition, fiber helps you feel full faster and thus take in less calories promoting a healthy weight.
  3. Eat your omega-3s! Healthy fats, specifically omega-3s found in fatty fish, walnuts, soybeans and healthy oils, can help raise your HDL or good cholesterol. Eating fatty fish a few times a week will help contribute. You can also take fish oil, 2-4 grams per day, to get in your omega-3’s.
  4. Kiss your day with dark chocolate! Dark chocolate contains flavonoids called epicatechin and catechin that are good for you. Just two tablespoons of natural dark cocoa have more antioxidant (free radical fighting) capacity than four cups of green tea, 1 cup of blueberries and one and a half glasses of red wine! Now be careful, when dark chocolate turns to milk chocolate there is more sugar and less flavonoids making it less healthy and higher in calories. Dark chocolate is high in calories, so taste, enjoy (about 1-2 Hershey kiss sizes bites) and put it away until tomorrow!
  5. Know your numbers! It is important to know your cholesterol (good and bad) numbers, your blood pressure, your blood glucose and your waist circumference to understand your risk for heart disease. Many people don’t know anything is wrong because they never knew they were at risk! So, take time to go the doctor annually to get a check-up. It is worth your time and your heart will thank you later!



Author: Amy Goodson

Amy Goodson

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian in the Dallas/Fort Worth Metroplex. She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.Currently Amy is the full-time sports dietitian for Ben Hogan Sports Medicine where she works with athletes of all levels, serves as a media dietitian and speaks to sports teams as well as at a variety of nutrition, athletic training and coaching conferences. Amy is the sports dietitian for Texas Christian University Athletics, University of Texas at Arlington Athletics and is the consulting sports RD for the Dallas Cowboys, Texas Rangers, FC Dallas Soccer Team and Jim McLean Golf School where she works with amateur and professional golfers. Amy also works with a variety of triathlon, marathon and endurance athletes in the DFW area. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. Amy recently co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”.

Twitter: @amy_goodson_rd

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