The Importance of Prevention and General Nutrition Recommendations
Eating Free takes prevention very seriously and we understand that diabetes, hypertension, and cardiovascular disease are all diagnoses that one never wants to hear. Now people are even being diagnosed with pre-diabetes and pre-hypertension. A person diagnosed with pre-diabetes or pre- hypertension, can hope to reverse these diseases if measures are taken to lower blood pressure, lipid profiles, and blood sugar levels. Through lifestyle and behavioral changes in diet and exercise, the risk of being diagnosed with diabetes, hypertension, or heart disease can actually be reduced. However, serious dedication towards maintaining positive and healthy behavioral changes is required. This commitment should not be taken lightly; otherwise, the risk of developing full-blown diabetes or hypertension dramatically increases. The following recommendations can assist with positive lifestyle and behavior modifications, which will contribute to a healthier heart and body.
General Nutrition Recommendations
-Reduce saturated fat and cholesterol intake: Limiting saturated fat intake to <10% of total energy consumed per day and limiting cholesterol intake to <300mg per day is ideal for a healthy diet. Choosing very lean meats and fat-free or low-fat dairy products can decrease the amount of saturated fat and cholesterol.
-Consume a diet high in fruits and vegetables: Eating a lot of fruits and vegetables can provide a wide variety of benefits. Fruits and vegetables contain antioxidants and fiber, are low in calories, and can lower blood pressure levels. Other cardiovascular disease risk factors such as high cholesterol can also be improved. A good rule of thumb is to fill half of your plate at lunch or dinner with vegetables.
-Choose whole grain, high-fiber foods: Soluble fiber is extremely important in reducing the risk of cardiovascular disease because it promotes a decrease in LDL and cholesterol levels. Adequate levels of fiber intake can be achieved by eating foods such as whole wheat, flax seed, rye, brown rice, and quinoa, just to name a few. The recommended intake is 35 grams of fiber per day.
-Eat more omega-3 fatty acids: Eating a diet high in fish can reduce the risk of heart disease. Fish containing omega-3 fatty acids, such as salmon and trout, provide the specific benefit of reducing LDL and triglyceride levels. The suggested amount is eating 3 to 4 oz of fish twice per week. Also, omega-3 is found in flax seeds, walnuts and soybeans.
-Consume alcohol in moderation: The recommendation for alcohol is two drinks per day for men and one drink per day for women. One drink consists of 4 ounces of wine, 1.5 ounces of hard liquor, or 12 ounces of beer. Alcohol does have some beneficial effects when consumed in moderation; however, it can actually increase cardiovascular risk when consumed in excess. In addition, alcohol is high in calories, and when consumed in high amounts, it may be easier to exceed the daily-recommended caloric intake by drinking “empty calories.”
-Be physically active: Exercise is crucial in sustaining a healthy weight. Exercising for at least 30 minutes five times per week is highly recommended. Even taking a 30-minute stroll after dinner to share your day with a loved one makes a difference!