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Heart disease is the No. 1 killer of women, killing more
women than all forms of cancer combined. Go
Red is used as an acronym to spell out five steps to heart
health. Although this educational campaign is targeted to
women, the information is applicable to everyone. Get
your numbers. Own your lifestyle. Realize your
risk. Educate your family. Don’t be silent.
G:
GET YOUR NUMBERS
Ask your doctor to check your blood pressure and
cholesterol. Work with your health care provider to know
your personal health goals and numbers
O:
OWN YOUR LIFESTYLE
Most Americans know what is good for our health. For a
healthy heart: stop smoking, lose weight, exercise, and eat
healthy. It’s up to you. No one can do it for you, but you
can encourage, and help loved ones at the same time.
R:
REALIZE YOUR RISK
We think it won’t happen to us, but heart disease is the
leading cause of death for all Americans.
More than 40 percent of blacks have high blood pressure,
which is more severe in blacks than whites, and develops
earlier in life. Researchers have found that there may be a
gene that makes African Americans much more sensitive to the
effects of salt, which in turn increases the risk for
developing high blood pressure.
The most common conditions that increase the risk of heart
disease and stroke among black Americans are high blood
pressure, obesity and diabetes.
Use these facts to work with your doctor to monitor your
personal risks.
E:
EDUCATE YOUR FAMILY
Make healthy food choices for you and your family. 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 food and diet recommendations:
-
Sodium: Less
than 1,500 mg a day
-
Sugar-sweetened beverages: Aim
to consume no more than 450 calories a week from
sugar-sweetened beverages
-
Processed meats: No
more than two servings a week
-
Saturated fat: Should
comprise no more than 7 percent of your total calorie
intake
Make a few small step goals such as:
·
Make vegetables the main part of the meal and fill up with those
and enjoy smaller servings of
·
If you’re thirsty, reach for water and not juice
·
Familiarize
yourself with standard food nutrition labels. You may be
surprised by hidden sodium, sugars and fats in the foods you
considered healthy. In regard to sodium, some ways to lower
intake include using the food nutrition labels to compare
and then choose the item with less sodium. Choose fresh,
frozen (no sauce or salt seasoning added), or no-salt-added
canned vegetables. Limit sauces, mixes, and “instant” foods
and flavor your own with herbs and spices instead of salt.
Don’t forget to add physical activity. It can be as simple
as walking 30 minutes a day. Why wouldn’t we want to
exercise regularly when we can enjoy the following benefits?
Exercise:
-
improves blood circulation
-
Keeps your weight under control
-
Helps you quit smoking
-
Improves cholesterol levels
-
Prevents and manages high blood pressure
-
Prevents bone loss
-
Boosts energy level
-
Helps manage stress
-
Helps you fall asleep faster and sleep more soundly
-
Reduces coronary heart disease in women by 30-40 percent
-
Reduces risk of stroke by 20 percent in moderately
active people
-
Delays and chronic illness and disease associated with
aging
D:
DON’T BE SILENT
Help others know the risk of heart disease. Also, don’t wait
to make major health changes in your life. Starting with
small but consistent changes can make a big difference in
the long run.
If you are interested in attending a community nutrition
class this month, join OSU Extension for “Fight Stress With
Food” on Wednesday, February 26, 2020 from 12:00-1:00pm.
Lunch is NOT provided but you are free to bring your own
lunch. The class will be at ProMedica Ebeid Institute, 1806
Madison Ave, Toledo, OH on the 2nd floor above
Market on the Green. There is no cost to attend but please
rsvp by email
MarketOnTheGreen@ProMedica.org or call 567-585-0201.
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