February is American Heart Month and it's important to spread the word about heart disease being the leading cause of death in the United States in both men and women.
Go Red For Women reports "Heart disease claims the lives of more than 480,000 women each year – about one per minute. That’s more than the next four most common causes of death combined. The good news is that you have the power to dramatically reduce your risk, and a diet rich in a variety of vegetables and fruits, lean proteins, healthy fats and whole grains is your first defense against the onset of high cholesterol, high blood pressure and heart disease."
They also suggest to start with small, but consistent nutritional goals to set for yourself and your family as small changes over time can lead to big results.
An adult consuming 2,000 calories daily should aim for:
•Fruits and vegetables: At least 4.5 cups a day.
•Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week.
•Fiber-rich whole grains: At least three 1-ounce servings a day.
•Nuts, legumes and seeds: At least 4 servings a week, opting for unsalted varieties whenever possible
Other dietary measures:
•Sodium: Less than 1,500 mg a day.
•Sugar-sweetened beverages: Aim to consume no more than 450 calories a week.
•Processed meats: No more than two servings a week.
•Saturated fat: Should comprise no more than 7 percent of your total calorie intake
If you don’t know how many calories you should be consuming, Go Red for Women can help. Taking into account your age, height, activity level and weight (or desired weight), use their tool to calculate your daily caloric need. They also suggest keeping a food journal and familiarizing yourself with standard food nutrition labels.
There are a number of events going on in the Twin Cities to support Go Red for Women and American Heart Month such as the Red Dress Collection Fashion Show and House of Comedy - Go Red Night. Be sure to check out all the events on their site!
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