Eat your way to a healthy heart

  • Published
  • By 60th Nutritional Medicine Flight and American Dietetic Association
  • 60th Medical Group
TRAVIS AIR FORCE BASE, Calif. --  A healthy heart is the result of many factors including good genes, the right food choices and plenty of physical activity. While you can't do much about your genes, regular physical activity and making the right food choices are lifestyle behaviors you can control. 

Physical activity offers many rewards - from a healthy heart  to strong bones and stress relief. Regular, moderately vigorous physical activity helps keep your blood cholesterol levels normal. It helps lower blood pressure, helps your body control stress and helps control body weight as you burn calories. More vigorous exercise gives your heart muscle a workout, too, which ultimately helps your whole cardiovascular system work more efficiently.

When it comes to heart-healthy eating:

-- Eat recommended amounts of fruits and vegetables. They are high in vitamins, minerals and fiber -- and they're low in calories. Eating a variety of fruits and vegetables can help you control your weight and reduce your risk for cardiovascular disease by lowering your blood pressure. Eat deeply colored vegetables and fruits because they are normally higher in vitamins and minerals than others, such as potatoes and corn.

-- Be moderate in the total fat you consume. No more than 30 percent of your total calories a day should come from fat. Focus on monounsaturated and polyunsaturated fats for your heart's health.

-- Follow an eating plan that's low in saturated fat. No more than 10 percent of your total daily calories should come from saturated fat sources.

-- Steer clear of trans fats. This kind of fat, found in partially hydrogenated margarines and some snack foods, raises cholesterol levels.

For more information on healthy eating and healthy living, contact the David Grant USAF Medical Center's 60th Nutritional Medicine Flight at 423-2387.