February is heart month: when it comes to prevent heart disease, high blood pressure and stroke, we have all heard that one way to improve your heart health through diet, choosing foods that are low cholesterol and saturated fat. But as new studies out, we find that heart disease to prevent is about more than just our cholesterol and saturated fats. It concerns our entire makeup dietary and physical activity.
But how do we heart changes on tight budget healthy if we are times down and support the family in a pleasant way? here are a few simple steps in direction to put heart healthy meals on your plate and activity in your life.
Move more ofpolyunsaturated and monounsaturated fats
Polyunsaturated and monounsaturated fats are the two unsaturated fats.They are found mainly in many fish, nuts, seeds and oils from plants.Some foods containing these fats examples salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils as multiple polyunsaturated and monounsaturated fats can help soy, corn, safflower, canola, olive and Sonnenblume.Beide, lower your blood cholesterol levels when the instead saturated and trans fats. Keep total fat intake between 25 and 35 percent of calories.(1)
Budget friendly recipes that are high up in Mono and poly unsaturated fats often contain rape or olive oil, walnuts and forget you not peanuts. Here is a quick and easy budget-friendly-recipe, http://www.eatingwell.com/recipes/sweet_potato_peanut_bisque.html containing sweet potatoes and peanuts
Get "Good Carbs" by half of your plate to reduce whole fruit and vegetables, your cardiovascular risk. We've all heard that offer a variety of fruit and vegetables vitamins and nutrients in the body.Although it is rarely spoken potassium is crucial for a strong, healthy body.Potassium is an important electrolyte in the body. The balance of sodium and potassium helps, blood pressure and heartbeat regulate and the proper functioning of the Zellen.Eine variety of fruit and vegetables helps to achieve this balance, because little sodium and potassium high sind.Eine good selection for this time of year is vegetables that grow underground and can thrive during the cold winter months.These vegetables include cabbage, turnips, beets, peas, Savoy cabbage, carrots, broccoli, Brussels sprouts, onion, radishes, Mangold, collards, celery root and Squash.Der winter is made to create the perfect time to the hearty soups with these delicious winter vegetables. Homemade soups are an excellent way to winter food ahead budget to spread, as you and can be made frozen.
Click here for winter Vegeatbles recipe
In addition to this winter vegetables, a perfect complement to the budget friendly soup can the beans. Beans are a great source of protein, fiber, potassium, foliate, vitamin E, iron, calcium, zinc, manganese and copper another-all with the added advantage of being inexpensive!
Remember the fruit, what in the season, including citrus fruit, pears and apples to check in the winter. Different in a lower cost Wege.Achten offer fruit and frozen fruits always that you are packaged with no added sugar or in their own juice.
Picky and fiber using whole grains in more sources than bread to increase.
When it comes to whole grains, we think first of whole grain bread and cereals are great, but a burden for the food budget can put.So you think the cold winters outside of traditional products for whole Korn.In a link to quick and easy ways to try oatmeal http://www.mrbreakfast.com/article.asp?articleid=27 a hot breakfast start the day with oats, which is relatively low cost sind.Hier.
Other whole grains include whole grain and wild rice, barley and wheat berries.Here is a great supplement http://www.hsph.harvard.edu/nutritionsource/recipes/mixed-up-grains/index.html my family loves try this page with additional pomegranate seeds or dried cranberries (one dollar per box at your local pharmacy) Court
See the sodium content of foods.It raises the awareness that we must monitor our selection to reduce city with the food industry, the sodium intake in food supply with the recent announcement of New York.It is particularly important that we the nutrition fact label to read.A quick way, read the label is the % daily values (% DVs) to use that will help you determine whether high or low in a nutrient ist.diesem manual learn a portion of food, 5% DV or less low for all the nutrients the desired limit (such as fat, saturated fat, cholesterol, and sodium), or for those who want to consume large quantities such as fibre, calcium and vitamins and minerals.20% DV or more is high for all nutrientsthink twice to see especially sodium levels more than 20% DV.
To make physical activity funWe all know the benefits of exercise on heart disease and other chronic Erkrankungen.Der best way, to move on a daily basis is to ensure that you have fun! start... the options by you a list of activities that you enjoy... walking in the Park, rollerblading, Salsa dancing begrenzt.Nehmen are you only by your imagination, the adjustment in the schedule of a priority! I enjoy the cheapest form of physical activity, walking, even in the cold. cap, scarf and gloves and I'm ready to go! I try and break the 60 minutes a day on foot for brief periods throughout the day. check out be active for further cost effective ways http://www.americanheart.org/presenter.jhtml?identifier=2155
With simple changes we make healthier choices about our meals and activities, without the food budget to sprengen.Es takes a little planning and thinking, new ways to introduce food and activities in a FUN way.
References
1. American Heart Association
2. Vegetables section and recipe Simmons Dietetic contributed by Kirstin Anderson, internal
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