Homespun

March 7, 2001

Control Your Health!

March is National Nutrition Month! The American Dietetic Association promotes many nutrition-related health issues during the month, so be on the lookout for good information from them as a national source.

You can control many health risk factors that contribute to problems later on. You are in control of your overall eating plan and your physical activity.

Heart disease is the number one killer in America, and in Alamance County. Women's risk is just as great as men's; it just seems to happen about ten years later in life.

What can you do as preventive medicine?

• Eat a diet low in fat. Reduce your fat intake to no more than 30 percent of your total calories a day. If you are at a healthy weight, eat more starches, or complex carbohydrates, as you cut back on fat. Otherwise, you will lose weight. Good sources of complex carbohydrates include grain products, beans and vegetables.

• Watch your intake of saturated fatty acids as well. Saturated fat boosts blood cholesterol levels more than anything else you eat. Reduce the amount of saturated fat in you diet to less than 10 percent of your total daily calories.

• Eat a low-cholesterol diet. You don't have to eliminate foods like milk, cheese, poultry, fish and meat from your diet. While these foods contain cholesterol, they also supply plenty of nutrients that your body needs. Just limit your cholesterol intake to less than 300 milligrams a day by choosing leaner cuts of meat, and lower fat versions of dairy products. Portion size is also important.

• Choose a low sodium diet. Cutting back on sodium may help lower blood pressure. (Remember that table salt is about 40% sodium.) There is no way to predict whose blood pressure may be sodium-sensitive, but healthy normal adults are advised to consume no more than 2400 milligrams of sodium daily.

• Eat more fiber, fruits and vegetables. Oatmeal, oat bran, rice, wheat bran, barley and beans may help lower blood cholesterol levels. Because these fiber-rich foods may help take cholesterol away before it can be absorbed into your bloodstream.

Recent studies suggest a link between high intakes of fruits and vegetables and heart health, as well as lowered stroke incidence and reduced risk of certain types of cancer. Fruits and vegetables provide essential antioxidant vitamins such as beta-carotene, and vitamins A and C. Fruits and vegetables such as oranges, bananas, okra, potatoes and tomatoes supply a lot of potassium which may help control blood pressure. For more information on fruits and vegetables, check out the 5-A-Day website.

• Maintain or improve your weight. The more excess body fat you have, the greater your risk for heart disease. Reduce your calorie intake and increase your physical activity in order to reach a more healthful weight.

• Keep moving. Not only does active living help keep blood cholesterol levels normal, it also reduces blood pressure, helps your body control stress and helps control body weight. More vigorous physical activity gives your heart muscle a good workout and ultimately helps your whole cardiovascular system work more efficiently. Get the heart-healthy benefits of regular physical activity.

• If you smoke, quit.

• Reduce stress. Although evidence isn't clear-cut, stress may be a factor for high blood pressure and cardiovascular disease. But just in case, and for the overall quality of your life, learn how to reduce stress.

• Watch alcohol consumption. Heavy drinking may increase the risk for high blood pressure. Health experts advise no more than one drink a day for women, and two for men.

These are the lifestyle factors that you can control. National Nutrition Month is a good time to change a few habits for the better!

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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