Recall (from last month) that studies completed all over the world have shown that 80% of all heart attacks and strokes could be prevented if people did 5 things (also known as the Simple 7): ate a healthier diet, increased physical activity, managed a healthier weight, quit smoking and controlled blood pressure, glucose and LDL (bad) cholesterol.
In this blog I’ll talk about healthier eating. It can be overwhelming, and advice abounds. You’ve probably struggled with a healthier diet for years and are now discouraged about what you’re supposed to do. The following tips may help.
Keep it simple…
- Add fruits and vegetables to your diet whenever and wherever you can. The natural chemicals provide invaluable health benefits. I heard a doctor once say that the cure for cancer is in them… we just don’t know where to find it and the more colorful the better. If you’re a diabetic do check with your dietitian regarding fruit intake and blood glucose.
- Eat lean meat the size of a deck of cards no more than twice a day. Keto diets are popular right now and I would work with your physician if you chose this eating plan. For most of us high protein diets are much too restrictive
- Chose dairy products low in fat.
- Eat whole grain breads high in fiber.
- Use olive oil and canola oil for cooking and baking.
- Avoid processed food – If it comes in a box, jar or can it’s probably not good for you.
- Use a smaller plate which will reduce your portion size. You’ll feel fuller psychologically.
- Eat a handful or palm size of nuts between meals when hunger strikes.
- Keep hydrated with a glass of ice water or sparkling water (without sweeteners) handy.
- Keep snacks out of reach or out of your house to promote success.
God bless you on your journey toward better heart health.Whether you eat or drink or whatever you do, do it all to the glory of God. 1st Corinthians 10:31
Sources:
“Simple 7”, American Heart Association, https://www.heart.org/en/professional/workplace-health/lifes-simple-7.
Johnson, Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).
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ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD
Author of new book: Helping the Hurting: Nursing Ministry in the Body of Christ
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