Stay fit with a heart-healthy lifestyle
“Diets” and “eating programs” aren’t all that they’re cracked up to be – but cracking open a handful of pistachios each day instead of reaching for fatty or sugary snacks could bring you closer to a heart-healthy lifestyle.
Experts agree that the real key to healthy living is to strike a balance of eating right and exercising at least three to five times per week.
With smart diet and nutrition habits, you may reduce your risk of many chronic diseases including heart disease, diabetes, osteoporosis and certain cancers, and increase your chances for a longer life.
Ideas to Start 2008 out on the Right Foot
“ Control blood sugar. Exciting new research suggests that eating pistachios may moderate blood sugar levels, an important factor in preventing and managing diabetes.
“Get out there and get moving. Give your heart a workout, remember it’s a muscle too. A strong heart pumps blood and nutrients more easily through your body.
“Keep your weight down. Losing excess weight will help lower blood levels of harmful LDL cholesterol and prevent other risk factors.
“Monitor your blood pressure. High blood pressure (hypertension) can increase your risk of heart attack or stroke.
“Stop smoking. All research comes back to the same conclusion – smoking is not good for your health or your heart. Women who smoke have an up to six times greater risk of a heart attack or stroke.
“Stay balanced. The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.
“Keep healthy snacks at home and in the car when you’re on the go. Stock up on bananas, apples, pistachios, low-fat cheese, raw vegetables, whole grain crackers, and plenty of water to help you eat well wherever your day takes you. Adding pistachio nuts to your daily diet could be an easy way to improve cholesterol levels and reduce the effects of stress according to recent research conducted by Penn State University and the University of Toronto. Including just 1 1/2 ounces of pistachios, about 70 a day, in your diet may help reduce the risk of heart disease, the No. 1 killer in the United States.
Naturally cholesterol-free pistachios make a nutritional “super snack.” Pistachios pack a powerful nutrition punch providing 3 grams of fiber and 7 grams of monounsaturated fats (good fats), which help “hold you over” until mealtime. Select appropriate portion sizes to meet recommendations. A one-ounce serving of pistachios is 49 nuts, more nuts per serving than any other tree nut. In addition to following a healthy diet, here are some other ways to improve your family life in 2008:
“ Skip the red meat. Use nuts like pistachios on salads or in main dishes to replace meat or poultry. Or substitute some ground nuts for meat in a meat loaf or for bread in a stuffing.
“Plan to have dinner together at least twice a week. Research suggests that families that eat together have healthier weights. Have your children help with planning and preparing the meals. Snacks are important for children too.
“Schedule your family’s physical activity together. Adults should have about 30 minutes of exercise most days of the week and children and teenagers should have about 60 minutes. Plan a walk after dinner, cycling around the neighborhood or take weekend hikes. Sign-up your family for a fun run and train together, too.
“Begin each day with breakfast. Try instant oatmeal topped with toasted nuts like pistachios and dried fruit, accompanied by skim or low-fat milk and juice.
“Make sure everyone drinks plenty of fluids every day. Have lots of water and low-calorie beverages on hand and in the car.