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Healthy EatingOverview
According to the American Heart Association, heart disease is one of the top causes of death in women, especially those over 40. However, the good news is that there are several ways to prevent heart disease, and one of the easiest is following a "heart healthy" diet. The following guidelines will help you ease into a simple diet routine, and although it may be hard at first to let go of your favorite comfort foods, it is very important, especially for women, to do all they can to prevent heart disease.
Step 1
Eat plenty of whole grains, and knock out refined or processed carbohydrates. Whole grains are an excellent source of fiber, which can lower your risk of heart disease, while refined and processed carbohydrates, like white bread and pasta, are full of extra calories with little nutritional value.
Step 2
Avoid high calorie foods. Although you may think this just means avoiding hamburgers and potato chips, you also have to watch out for high calorie drinks, such as soda and sports drinks, as well as fatty sauces, like salad dressing and mayonnaise.
Step 3
Try to eat fish at least twice a week. Fish is very high in Omega-3 fatty acids, which have been shown to lower the risk of death from coronary artery disease, according to the American Heart Association.
Step 4
Choose lean meats and dairy products. This means choosing beef that is 97 percent lean and reduced fat milk and cheese.
Step 5
Drink alcohol in moderation. Although the occasional drink with dinner or friends is certainly OK, try to limit your consumption to a single drink per day.
TIPS AND WARNINGS
- TIP : Although it is best to stick to your diet as much as possible, it is not the end of the world if you go to a spaghetti dinner. Just remember to take moderate portions, and try and cut back on other "extras" during the rest of the week.
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