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Samantha Louie,
Registered Dietitian,
Dignity Health–St. Rose Dominican
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GO FISH.
The omega-3 fatty
acids that help protect your
heart come in some delicious
packages: think salmon, sardines, or
lake trout. Twice a week, grill or
bake a 3.5-ounce serving, squeeze
on some lemon juice, and enjoy!
6
GET GRAINY.
Swapping refined
grains for whole grains may
lower your risk of heart disease by
roughly 25 percent. There are
plenty of delicious, easy-to-prepare
options, fromwhole-wheat pasta to
unsalted popcorn.
7
MAKE A FIST.
Take control
of portion sizes. You might start
by downsizing your dinner plates.
And here’s a quick guide: Keep
individual servings to between
½ and 1 cup or about the size of
a woman’s fist.
8
SHAKE THE SALT.
Americans
get most of the sodium in their
diets from processed foods. So
compare food labels and choose
low-sodium options. Better yet, eat
more homemade foods flavored
with herbs and spices.
9
BE A LITTLE NUTTY.
A
handful of unsalted nuts—
walnuts are especially high in
omega-3 fatty acids—makes a
heart-healthy snack. Nuts are high
in calories, so keep portions small.
Dorothy Guy, Fitness Instructor,
Barbara Greenspun Womens
Care
Centers of Excellence
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EXERCISE THE POWER OF
PLANNING.
Put workouts
on your schedule as unbreakable
appointments. Join a dance or yoga
class. Plan active outings with
friends and family.
Jacqueline Kennedy,
Wellness Instructor,
Dignity Health–St. Rose Dominican
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SLEEP TIGHT.
Getting
enough shut-eye is important
to heart health. For most adults, that
means seven to nine hours each night.
14
CHILL OUT.
Stress can lead
to high blood pressure,
inactivity, and overeating—all of
which are hard on your heart. For
healthy stress relief, spend at least
15 minutes a day engaged in a
hobby or other activity that makes
you happy.
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BE A SOCIAL BUTTERFLY.
Human connection can help
keep hearts happy and healthy. Get
out and connect: join a book club,
volunteer at a senior center, or start
a neighborhood hiking group.
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YUK IT UP.
Laughter lowers
stress—and is good for your
arteries. So read a few jokes or
watch a funny movie and LOL!
11
WALK ON BY.
Brisk
walks help keep tickers
in tune as effectively as jogging.
The more steps you take each
week, the greater the health
benefits. Shoot for a total of
30 minutes on most days.
You can break it up into three
10-minute walks.
12
HAVE A HEART FOR
STRENGTH TRAINING.
It’s
great for your heart, muscles, and
bones. Start with light weights and
build up gradually.
From left: Samantha Louie, Dietitian;
Jacqueline Kennedy, Wellness Instructor;
Dorothy Guy, Fitness Instructor
The nutrition expert says...
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Winter 2016
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