by kelsey | Feb 17, 2011 | Diet, Food, Heart Health, Wellness/Health
Red wine has gotten a lot of “buzz” in the news and media in the last several years regarding it’s link to prevention of heart disease. The main components of red wine that have been shown to be beneficial to us are the flavonoids and antioxidants which come from the red grape. According to the American Heart Association, there have not been any direct comparison studies to determine the specific effect of wine on the development of heart disease. The linkage in these studies may have also been due to other lifestyle factors such as increased activity and a diet low in saturated fats.
Overall, we know that red wine offers more heart healthy benefits than other varieties, however more studies need to be done to determine the exact relationship between red wine and heart health. As always, moderation is key. It is recommended that females have no more than 1 drink a day and males, no more than 2 drinks a day (a drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits).
-Kelsey
by kelsey | Feb 16, 2011 | Diet, Food, Heart Health, Wellness/Health
When we’re looking at heart healthy nutrition, eggs often come up in converstation. They seem to have gotten a bad reputation in the last few years as being bad for you and your heart due to the cholesterol found in the yolk. The yolk does have quite a bit of cholesterol, however the egg itself is an excellent source of protein (including several essential proteins) and unsaturated (healthy) fats. If you have heart disease or high cholesterol, it’s recommended to keep your intake to 3-5 eggs/week while still aiming to reduce your saturated and trans fat intake. If you like eggs and want them more than this, try using an egg substitute (liquid eggs) or have 2 egg whites for 1 yolk.
-Kelsey
by kelsey | Feb 15, 2011 | Diet, Food, Heart Health, Weight Management, Wellness/Health
Low fat dairy products “do a body good” by providing an excellent source of calcium and protein to our body. They are an essential part of the heart healthy diet as well. Low fat dairy products are recommended over the full fat selections because of the reduced saturated fat content. Saturated fat is known as the “bad” fat that leads to clogged arteries and heart disease. Choose low fat selections like skim or 1% milk, low fat cottage cheese, cream cheese, cheese, icecream, etc. Since calcium is essential for bone structure, it is recommended we intake 1000-1500 mg/day (varies on age). If you are not a milk drinker, you may want to ask your Brown Clinic provider about taking a calcium supplement.
-Kelsey
by kelsey | Feb 10, 2011 | Cooking Tips, Diabetes, Etc., Food, Heart Health, Weight Management, Wellness/Health
Whole grains are a very important part of the heart healthy diet. They offer a great source of fiber to promote heart health. To ensure you are getting a true whole grain product, you will want to check the ingredient list under your nutrition label. The first ingredient should say “whole wheat” or “whole grain.” If it says “enriched” it is still a white product. Product packaging can make this part of grocery shopping really confusing so make sure you allow yourself adequate time in the grocery store for label reading and to ensure you are getting healthy products. Remember to choose whole grain breads, brown rice, wild rice, whole wheat noodles, and whole grain cereals over the white products. If you’re unsure of the full transition to wheat products, try mixing the white and wheat products together…such as when you make spaghetti!
-Kelsey
by kelsey | Feb 9, 2011 | Diet, Etc., Heart Health, Weight Management, Wellness/Health
Do you get your 5 a day? I am referring to 5 servings of fruits and vegetables a day, which is a very essential part to a healthy diet! A higher consumption of fruits and vegetables not only aids in heart disease prevention, but it also helps promote a healthy weight, prevention of diseases such as diabetes, and gastrointestinal health.
Fresh and frozen varieties offer more nutrients compared to canned or juice products due to the processing. In addition, it’s very important to get a variety of colors!
Did you know that only 17% of South Dakotans are actually getting their “5 a day”!?! WOW! So next time you get the itch for a snack, grab an apple or orange…and double your serving of vegetables at your dinner to get you closer to that “5 a day.”
-Kelsey
