MOST DAYS OF THE WEEK
The American Heart Association recommends that healthy adults should exercise at a modern intensity level for at least 30 minutes, five days a week.
This is one of the few ways to increase your HDL cholesterol, which is the one that protects your heart!
MONDAY
Add soluble fiber from fruits and vegetables such as apples, grapes, strawberries, oranges, lemons, eggplant, and okra to help the body maintain healthy blood pressure and cholesterol. Not matter what fruits and vegetables you choose, the heart will thank you.
TUESDAY
Increase your heart healthy MUFA (monounsaturated fatty acid) and PUFA (polyunsaturated fatty acid) consumption with foods like canola, soybean, and olive oil, or enjoy a handful of almonds, pecans, walnuts, or flaxseed
WEDNESDAY
Replace saturated, fat found in meats such as beef, with omega-3 rich fish such as salmon. Doing this 1-2 times per week can help lower unhealthy LDL cholesterol and triglycerides.
THURSDAY
Try low-sodium bean or lentil soup for lunch or dinner. Beans and legumes help lower cholesterol with soluble fiber, are packed with lean heart healthy protein, and keep you feeling full for awhile.
FRIDAY
Lower your heart disease risk with a whole grain side dish at any meal today. Whole grains such as oats, oatmeal, rye, barley, popcorn, quinoa, whole wheat, brown rice, wild rice, and millet improve heart health with soluble fiber.
SATURDAY
Add some yogurt! In 2016, the American Heart Association reported that women that followed a heart healthy diet and consumed five or more servings of yogurt per week, had a much lower risk of developing high blood pressure.
SUNDAY
Trans fat increases the unhealthy LDL and decreases the healthy HDL in our bodies. Read all of the nutrition labels and food ingredients for any processed foods you may enjoy. Find healthy replacement foods for any items that contain trans fat in the nutrition facts label or hydrogenated or partially hydrogenated in the ingredients list.
