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Five Easy Steps to Heart Healthy Weight Loss

Health food for fitness concept with fresh fruit, vegetables, pulses, herbs, spices, nuts, grains and pulses. High in anthocyanins, antioxidants,smart carbohydrates, omega 3 fatty acids, minerals and vitamins.

Do you love your heart? I mean- truly love your heart? Are you making choices on a regular, daily basis that supports your answer? Maybe this is a question you haven’t ever thought of before, but what better time than now to do so.

Heart disease is the leading cause of death for both men and women in the United States. The good news is: it’s also one of the most preventable.

So, just how do you love your heart? How can you prevent heart disease? For heart health, follow these simple tips and show your heart some love.

  1. Focus on fruits and vegetables. Aim for at least 5 servings a day, and remember all forms count, even canned. Drain and rinse canned vegetables before consuming, and strive to purchase no salt added options when available.
  2. Think lean protein. Strive for lean cuts of meat, trimmed free of visible fat, and prepared in a healthy manner.
  3. Make half your grains whole grains. Look for those items that list a ‘whole’ grain first on the ingredient list. Items that contain 3 grams of fiber or more per serving are good fiber sources.
  4. Get your calcium! Choose low fat/no fat dairy options including milk, yogurt, cheese, and fortified soy milk.
  5. Limit intake of sugar, sodium, and saturated fat. Be mindful of all food and beverage choices, and use food labels and ingredient lists to help guide your selections.

With a few shifts in your current selections, you too can eat in ways that show love to your heart, and your health. So, how will you choose to love your heart? If you need help managing your weight so that you can have a healthy heart, we are here to help. Contact the SBL Weight Management Program at 217-238-4774, email us at weightmanagement@sblhs.org or visit us at https://www.sarahbush.org/weightmanagement/.

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