Eating a healthy diet is important for your overall health.
Smarter food choices can help protect you against many chronic health problems such as heart disease. According to the Center for Disease Control (CDC), heart disease was one of top 10 causes of death in 2010. It is still a relevant concern today.
Heart disease includes problems such as coronary artery disease, high blood pressure, and high cholesterol. These problems can lead to having strokes, heart attacks, kidney disease, vision problems, diabetes, heart failure and even death. Fortunately, having a healthy diet has been shown to reduce the risk of getting these diseases. Here are six ways in which you can do this:
First, make sure to eat lots of fresh fruits and vegetables. The good news is with summer approaching, finding these become a lot easier. Local farmers markets have lot of local, fresh options available. It is also a great time to start a garden at home to grow your own fresh produce. Grocery stores are also a great source of frozen fruits and vegetables all year round.
Second, get your fiber. Fruits and vegetables have a lot of fiber; which is also very helpful in the prevention of heart disease. Higher fiber intake can reduce the risk of heart disease by 40 to 50 percent. Dietary recommendations of daily fiber intake for women are 25 grams per day and 38 grams per day for men. You can find fiber in beans, vegetables, fruits, oatmeal, some cereals, prunes, cooked peas, baked beans (canned, no added salt), canned kidney and lima beans, boiled lentils and almonds.
Third, choose healthy fats over fats that can be harmful to the body. Fats that are considered healthier are called polyunsatrurated fats. These are found in fish, walnuts, flax seeds and certain oils. Trans fats should be avoided. These are fats that can be found in margarines and fast food.
Fourth, replace refined grains (white bread) with whole grain foods instead. Examples of whole grain foods include steel cut oats and whole wheat bread.
Fifth, get enough protein. The US Dietary Guidelines recommend eating two to three servings of protein-rich foods. Some protein-rich foods that are healthier to consume are lean meats, eggs, and nuts. Processed meats, such as pepperoni, should be avoided.
Sixth, replace your sugary beverages with water. Sugary beverages can lead to obesity which could contribute to causing heart disease. If you need to add a bit of extra pizzazz do your water, try adding lemons, limes, or cucumbers.
All in all, a healthy diet can greatly contribute to your wellbeing. Remember to choose your food intake wisely.
Strive to incorporate more fruits, vegetables, and fiber into your diet. Choose water over sugary drinks. Choose the whole grains over the refined grains, and choose the polyunsaturated fats over the trans fats. Try and eat smaller portions. Obtain your protein from lean meats, and nuts instead of processed. All of these small changes can lead to a healthier and more enjoyable life.
Jennifer Christy, FNP-C, is a primary care provider at OCH Lawrence County Clinic in Mt. Vernon. OCH Lawrence County Clinic is a part of a two-state health system with Ozarks Community Hospital.
