Healthy You Healthy Heart

Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet. As women it is so important to include a healthy lifestyle as heart disease is the number one killer among women.

1. Limit unhealthy fats and cholesterol

Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat	Recommendation
Saturated fat	Less than 7 percent of your total daily calories
Trans fat	Less than 1 percent of your total daily calories
Cholesterol	Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.
You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose	Fats to limit
Olive oil Canola oil Margarine that's free of trans fats Cholesterol-lowering margarine, such as Benecol, Promise activ or Smart Balance	Butter Lard Bacon fat Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils

2. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.

3. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose	Fruits and vegetables to avoid
Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

4. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

5. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The U.S. Department of Agriculture recommends:

• People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose	High-salt items to avoid
Herbs and spices Salt substitutes Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup	Table salt Canned soups and prepared foods, such as frozen dinners Tomato juice Soy sauce

6. Control your portion size

In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

7. Plan ahead: Create daily menus

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
Incorporate these eight tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

Pampering4life Healthy Eating Series:Whole Wheat Pasta and Veggies

Makes 2 servings

Carrots, celery and greens make tasty additions to this quick tomato sauce with Italian spices. The nuttiness of whole wheat pasta adds to the deep flavors of the dish. You'll be eating dinner in no time!

Ingredients

4 ounces whole wheat pasta
1/4 cup chopped onion
1/4 cup water or low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5-ounce) can no-salt-added diced tomatoes, about 1 3/4 cups
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Nutritional yeast (optional)

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot. Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, celery, garlic and Swiss chard and cook 5 minutes or vegetables are tender. Stir in tomatoes, basil, thyme and red pepper. Bring to a boil.

Reduce heat to low and simmer 5 to 7 minutes or until vegetables are very tender and sauce is thickened. Stir in reserved pasta cooking water and heat through, then stir in pasta. Serve with a sprinkle of nutritional yeast, if using.

Nutrition

Per serving: 280 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 59g total carbohydrate (10g dietary fiber, 11g sugar), 10g protein

Salt Secrets To Keeping You Bloated

Salt is essential to proper body function. Eating excess salt, found in pre-packaged and commercial foods, however, can cause you to have too much of it in your body. An excessive amount of salt in the body can cause high blood pressure and water retention as the body holds on to water in an effort to maintain homeostasis. While severe cases require medical intervention and prescription drugs, you can use natural methods to flush excess salt out of your body. As a women, it is important to watch your salt intake which can cause sudden acute bloating or the possible appearence of looking heavier then normal. Keep your salt intake to only a few grams a day to help your body flush unwanted fluids.



Water

• Drinking water is the most effective way to get rid of excess salt in the body, and is the most common method of treating mild cases of hypernatremia, excess sodium in the blood, according to researchers at the department of internal medicine of William Beaumont Hospital. The body uses water to dilute salt. If you take in extra salt, drinking extra water allows the body to dilute the salt properly and flush it out through the kidneys. It's best to drink water evenly throughout the day to give the body a steady supply of water to work with. Drinking too much water at once can cause a sodium deficiency, which can be dangerous and sometimes fatal.

Exercise

• Exercise causes you to sweat. When you sweat, you lose both water and minerals from your body. If you have extra salt in your body, you will sweat out a larger amount of it. Working up a sweat for at least 45 minutes goes a long way towards getting rid of some of that excess salt. It's important to keep hydrated and to replenish other minerals, such as potassium and magnesium, once you're done to prevent illness.

Salt Restriction

• Reducing dietary salt is another important aspect of getting rid of excess salt within the body. Salt is withheld completely for 12 to 24 hours if there is a large amount of excess salt in the body. After that, salt is restricted to half the minimum daily requirement, which is 1500 mg, until the body is rid of the excess salt, usually a day or two. It's important to monitor salt intake regularly to prevent recurrences of excess salt, staying at or below 2300 mg daily, especially for those prone to water retention and high blood pressure.

Natural Diuretics

• There are a variety of foods and drinks you can take in that will encourage the body to get rid of the extra salt in your body. Asparagus, leafy green vegetables, beets and onions cause you to urinate more, causing an increase in the amount of salt you expel per day. Drinks with caffeine, such as coffee and tea, also have this effect. Dandelion root tea is especially helpful. You must drink extra water to avoid dehydration when using diuretics, even if they are natural. Daily supplementation with a multivitamin and potassium supplement is advised to prevent depletion of essential vitamins and minerals.

Considerations

• Although excess salt can be excreted naturally, it's important to know when to seek medical help. Chronic high blood pressure or chronic or severe water retention warrant a trip to the doctor. He may opt to put you on a salt-restricted diet. Diuretics of any kind shouldn't be used for longer than a day or two, exclusive of a daily cup of coffee or tea, because they can cause mineral depletion and dehydration in some cases. Anyone with a secondary medical condition, such as heart disease, diabetes or kidney failure, should always consult a doctor before trying to get rid of excess salt. There may be certain methods that must be restricted or modified, or an underlying cause of the excess salt that needs to be treated medically.

Excessive Sodium Consumption

American women take in far more than the recommended amount of sodium per day. According to the Centers for Disease Control and Prevention, the average American over 2 years of age consumes 3436 mg daily. When you eat too much sodium, it strains the proper functioning of the kidneys, which can lead to elevated blood pressure, a condition known as hypertension. Because sodium retains water, excessive consumption leads to elevated blood volume that increases pressure on your heart to pump blood through the arteries. Hypertension is a major risk factor for heart disease and stroke, which research from the American Heart Association indicates as the leading causes of death for American women.

Sources of Sodium

Sodium in your diet typically comes from three main sources. The biggest culprit for high amounts is processed foods, such as prepared dinners, soups, cold cuts and fast food, which contain added salt. Sodium also occurs organically in vegetables, dairy products, meat and shellfish. While these foods contain lower levels of sodium than processed dishes, eating too much natural sodium can still be harmful to your health. The third primary source of sodium is the salt in your kitchen cabinet or on your dining table.

Finding a Healthy Balance

Like most American women, you would most likely benefit from reducing your daily sodium intake. Experts at the Mayo Clinic advise that you lower your sodium consumption by eating more fresh fruits and vegetables. Also, by adding more potassium-rich foods to your diet, you can offset the negative effects of sodium on blood pressure. Foods high in potassium include dark, leafy green vegetables and fruits that grow on vines. To heighten the flavor of your meals, use fresh or dried herbs, citrus zest and fruit juices

Pampering4life Financial Health: Women's Money Power

Why do so many women delegate their financial security to a spouse or signficant other and allow divorce or death to plunge them into poverty? Why do so many women spend more than they earn and become mired in debt?
A National Center for Women and Retirement Research (NCWRR) study showed a direct correlation between a woman's personality characteristics and her financial habits. Assertiveness, openness to change, and an optimistic outlook are the qualities that tend to lead to smart money choices.
Financial Planner, author, and TV host Suze Orman believes our problems with money are manifestations of problems in our life and relationships. Work on the money issues and many of the other problems will take care of themselves; or, work on the other problems and the money problems will take care of themselves.
For many people, money is an emotionally charged issue. It may represent power, or love, or control, especially in relationships. Our beliefs about money and our emotional attachments to it strongly influence the way we spend and handle money.

If you aren't where you should be financially, examine what drives you emotionally when it comes to money and try to figure out the psychological stumbling blocks that keep you from becoming financially independent. Here are ten of the most important things women can do for themselves and their financial future:

1. Don't rely on someone else, like a husband or boyfriend, for your financial security. Educate yourself about money management and investing. 
2. Set goals - it's key to financial success.
   
3. Don't use money to make yourself feel good. That type of high is fleeting. Instead, do things that promote self-respect and creativity so you don't have to seek those feelings through spending money.
   
4. Spend less than you earn - it's the secret to creating wealth.
   
5. Get an education. People with college degrees make on average significantly more money than those who don't have degrees.
6. Build an emergency fund. Without one, losing your job or incurring a large unexpected bill could force you to take on heavy credit card debt, and could put you into a financial hole that will be difficult if not impossible to dig your way out of.
   
7. Be involved in the day-to-day management of your family's finances, and talk about money with your spouse.
   
8. Don't take on your partner's or spouse's debt when you marry. Wait until you're both out of debt before tying the knot, or protect yourself with a pre-nuptial agreement. They're not only for the rich.
   
9. Don't let the fear of losing money, fear of failure, or fear of the unknown stop you from investing.
   
10. Learn from your money mistakes. Don't let them hobble you.

Your financial security is dependent on your attitudes and beliefs about money and your willingness to take your financial future into your own hands.