Sometimes making small changes can have a positive impact on your health – including heart health. Here's an easy way to start your day "heart smart!"
Simple Ways to be Heart Smart
Discover recipes chock-full of heart-healthy pecans
(Family Features) Sometimes making small changes can have a positive impact on your health – including heart health – like drinking more water, taking the stairs instead of the escalator and adding nutritious ingredients to your snacks and meals.
Incorporating nutritious ingredients is an easy way to step up your mealtime – for example, American Pecans can super-fy nearly any recipe by adding flavor and nutrition.
It’s always a good time to include heart-healthy ingredients on your shopping list. Certified by the American Heart Association’s Heart-Check*, American Pecans and their unique mix of unsaturated fats, plant sterols, fiber and flavonoids add up to help promote a healthy heart. In fact, according to the Food and Drug Administration, research suggests but does not prove that eating 1 1/2 ounces of most nuts, such as pecans, each day as part of a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. One serving of pecans (28 grams) contains 18 grams unsaturated fat and only 2 grams saturated fat.
Boosting the heart-smart punch of your favorite recipes can be easy with pecans. Whether topping a salad, sprinkling into bread batter or using them as the foundation of a portable snack, there are few things America’s native nut can’t do.
Discover more ways to create heart-healthy meals with pecans at AmericanPecan.com.
Banana Pecan Cherry Oatmeal
Cherry Pecan Energy Bites
Makes: 10-12 energy bites
Note: To make gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.
*Heart-Check certification does not apply to recipes.SOURCE:
American Pecan Council
Keeping your heart in good shape starts at mealtime. Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about.
Heart-Smart Eating Can Be Delicious and Nutritious
(Family Features) Keeping your heart in good shape starts at mealtime. Fortunately, there’s no reason to skimp on flavor to spread the love to your heart.
For example, homegrown American Pecans are a naturally sweet, heart-smart ingredient you can add to salads, vegetable side dishes, oatmeal and other whole grains – or enjoy on their own as a snack. Their unique mix of “good” unsaturated fats, fiber, plant sterols and flavonoids add up to make pecans a powerful, heart-healthy food.
Each 1-ounce serving provides 18 grams of unsaturated fat with zero cholesterol or sodium. In fact, American Pecans are certified as a heart-healthy food by the American Heart Association’s® Heart-Check Certification Program. According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about.
For more recipes, nutrition information and cooking tips, visit americanpecan.com.
Pecan, Pear, Pomegranate Kale Salad
Prep time: 20 minutes
Note: Heart-Check certification does not apply to recipes or information unless expressly stated.
Nutritional information per serving: 230 calories; 21 g fat; 2.5 g saturated fat; 75 mg sodium; 11 g carbohydrates; 3 g fiber; 2 g protein.SOURCE:
American Pecan Council
Managing blood pressure can be difficult, especially during the holidays and winter months. A change in routine, family visits, traveling, illness, holiday menus and financial concerns can all conspire to derail your best efforts at keeping chronic conditions, like high blood pressure, under control. Here are three ways to control your blood pressure throughout the holiday season.
Managing High Blood Pressure During the Holidays
(Family Features) Managing blood pressure can be difficult, especially during the holidays and winter months. A change in routine, family visits, traveling, illness, holiday menus and financial concerns can all conspire to derail your best efforts at keeping chronic conditions, like high blood pressure, under control.
If you are one of the millions of American adults with high blood pressure, it is vital to keep your blood pressure stable. Drastic changes can put you at risk for heart attack or stroke.
Here are three ways to control your blood pressure throughout the holiday season from the American Heart Association:
Be Wary of Decongestants
Keep Track of Medication
“Factors like cold weather, sudden increase in activity like shoveling snow, stress and dietary indiscretion can contribute to a chain of events leading to more stress on the heart during the winter months, potentially triggering a heart attack or other cardiac event,” said Jorge Plutzky, M.D., director of Preventive Cardiology at the Brigham and Women’s Hospital and a volunteer with the American Heart Association.
It is vital to keep track of your medication and take it as prescribed by your doctor to decrease chances of heart attack and stroke. The American Heart Association’s Check Change Control Tracker is one way to monitor your health, as it allows you to set up text message reminders, text in blood pressure readings, connect with volunteers or providers, and receive messages from volunteers or providers.
Maintain Healthy Eating Habits
Staying active while traveling can be a challenge, as well. Try bringing simple exercise equipment like a jump rope or resistance band with you. Consider walking to sights or restaurants nearby, or finding a local park or indoor walking path.
For more information and tools about blood pressure management, visit heart.org/hbp.
Bayer’s Consumer Health Division, maker of Coricidin HBP, is a sponsor of the American Heart Association’s High Blood Pressure website.
Photo courtesy of Getty ImagesSOURCE:
American Heart Association
(BPT) - You can find them on the side of most every product at your local grocery store. They are plain and kind of boring but nutrition labels were designed to contain vitally important information for good health and wise food choices. These labels tell you the number of servings in a container, how many calories per serving, and what amounts of vitamins and essential nutrients (like sodium) they contain.
However, they don’t just give you the raw data, they also tell you what percentage of your daily allowance of needed nutrients you are getting. When it comes to sodium, however, that may be a problem. The daily allowances are based on the 2015-2020 Dietary Guidelines, with guidance from the Institute of Medicine (IOM), now known as the Health and Medicine Division (HMD) of the National Academies of Sciences, Engineering, and Medicine (the National Academies).
The current FDA Dietary Guidelines call for a maximum daily sodium allowance of 2,300 mg, well below what the average American eats, which is about 3,400 mg per day of sodium. But, when the IOM studied this issue and released their report in 2013, “Sodium Intake in Populations: Assessment of Evidence,” they found no evidence to lower the daily allowance below 2,300 mg per day and some indication that doing so would be harmful. The level set by the FDA not only represents a significant population-wide sodium reduction effort, it also ignores the latest evidence.
An increasing amount of research is contradicting the FDA’s sodium guidelines. A 2014 study, published in the New England Journal of Medicine found that the healthy range for sodium consumption was between 3,000 and 6,000 mg per day and eating less than 3,000 mg per day may increase the risk of death or cardiovascular incidents. And a 2011 study published in the Journal of the American Medical Association found that low-sodium diets were more likely to result in death from cardiovascular disease.
Low-salt diets can lead to insulin resistance, congestive heart failure, cardiovascular events, iodine deficiency, loss of cognition, low birth weights, and higher rates of death. Dr. Michael Alderman, editor of the American Journal of Hypertension and former president of the American Society of Hypertension, has repeatedly cited his concern that a population-wide sodium reduction campaign could have unintended consequences.
Very few countries in the world meet the government recommendations. A study of almost 20,000 people in 33 countries shows the normal range of consumption around the world is 2,800 to 4,800 mg/day. This is consistent regardless of where people get their food, either from home-cooked meals, prepackaged meals or restaurants.
The new nutrition labels were supposed to go into place this year, but now the FDA has indefinitely delayed their implementation. Hopefully this will allow them time to adjust the sodium limits to more accurately reflect the evidence as well as how real people eat and the safe range of sodium consumption.
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