News Release Distributed 02/13/15
BATON ROUGE, La. – Americans focus on the heart in February with Valentine’s Day. But this month is also recognized as American Hearth Month.
Denise Holston-West, LSU AgCenter nutritionist, said a healthy lifestyle can help prevent or delay heart disease, which is the leading cause of death for men and women in U.S.
Holston-West, who is a registered dietitian, said a diet rich in fruits and vegetables can protect the heart.
“The reason we want fruits and vegetables is because they are high in vitamins and minerals. They are a good source of fiber, and they have antioxidants, which have effects beyond vitamins and minerals,” Holston-West said.
Consuming lean protein can also provide heart protection. She recommended white meat chicken without the skin, fatty fish like salmon – which is also a good source of omega-3 fatty acids – low-fat dairy products, beans and nuts.
She also suggested eating whole-grain foods that have more than 5 grams of fiber per serving.
“You also want to have portion control because it is OK to treat yourself,” she said.
The dietitian also said those who are at risk for heart disease and high blood pressure need to watch their sodium levels and consume 1,500 milligrams of sodium or less a day. She noted that 2,300 milligrams is what is recommended for the general population, but those 51 years and older should also follow the lower recommendation.
“One of the best ways to reduce sodium intake is by not adding salt to your food,” she said. “Also try eating fresh fruits and vegetables instead of canned.”
Exercise is part of a healthy lifestyle, too. Anne Kean, LSU AgCenter extension associate, said for substantial health benefits an individual needs to be physically active for 150 minutes per week, or about 30 minutes per day five days a week. The exercise should be at least at a moderate pace.
She said if you are striving for weight loss, more physical activity may be needed and would also depend on calorie intake.
“In general, the more minutes spent being physically active, the greater the health benefits,” Kean said. “Because the heart is a muscle, exercise helps condition it.”
“Exercise makes your organs more efficient, especially if you have a plaque buildup in some of your arteries,” Holston-West added.
Some physical activity is better than none so those just starting an exercise routine can try for 10 minutes at a time.
She encouraged people with desk jobs to take frequent breaks to walk. She said devices such as pedometers or wearable activity trackers motivate people to take more steps.
In some cases with high blood pressure, doctors will recommend changes in lifestyle before going on medication. Holston-West said if you are concerned about cardiovascular issues because they run in your family, now is the time to make some of these changes to prevent problems later in life. But always consult with your healthcare provider first, she said.
The LSU AgCenter offers chronic disease prevention programs in some parishes to help people delay or reverse the effects of these diseases. Children can also learn about heart health at an early age with the AgCenter’s Smart Bodies and Body Walk programs. For more information, you can search for these terms at the AgCenter’s website, www.LSUAgCenter.com.
Tobie Blanchard