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NUTRITION
NEWSLETTER
Heart Health & Chocolate
February is Heart Health Month, a time to consider the things you can do to improve your heart health. Women and heart disease is often overlooked. Signs, symptoms, risk factors should be considered for both women and men. Besides the usual promotion of weight loss, diet and exercise – let’s see what specific things can be done to protect our heart health.
- Moderate alcohol intake - there’s no need to start drinking alcoholic beverages if you don’t but moderate intake has shown to be protective against cardiovascular disease. Moderate consumption is: for men—two drinks per day, for women—one drink per day. If breast cancer is a risk factor it’s best to abstain from alcohol completely.
- Reduce sodium in the diet - if you’re overweight cut back the salt. There’s an increased incidence of stroke and heart disease with those who are overweight and have a high sodium diet.
- Know your numbers -
Have regular check-ups, check blood pressure, cholesterol, triglyceride and fasting glucose numbers. High blood pressure, poor cholesterol ratios and diabetes increase the risk of heart disease. Early detection is important for prevention.
- Lower cholesterol and triglyceride levels - If you have high cholesterol and/or triglyceride levels you have greater risk for heart disease. Specifically, LDL is the “bad” cholesterol which can be lowered with a high fiber and limited saturated and trans fat diet. Use exercise to raise HDL, the “good” cholesterol. High sugar and refined carbohydrate intake may also raise triglyceride levels.
- Manage elevated blood glucose or diabetes -
Cardiovascular disease risk is high for those with elevated glucose levels or diabetes. Manage your blood glucose and lose weight if you’re overweight. Dietary habits and exercise are important for improving blood glucose management.
Benefits of Dark Chocolate
Choose dark chocolate for your Valentine. Dark chocolate has higher levels of flavonol antioxidants which can provide health benefits for the heart (may lower blood pressure, improve cholesterol and inflammation). Milk chocolate does not have the same affect. Don’t overdo it, chocolate is still high in sugar and fat. Enjoy a little bit of high quality, satisfying dark chocolate.
These companies practice fair trade and fair labor standards, and are organic: Theo’s (a local Seattle company), Dagoba, Equal Exchange, Green & Black’s, Newman’s Own and Rapunzel.
Happy Valentine’s Day!
Nutrition
in the News:
Sugar in Children’s Cereal
Environmental Working Group sampled 84 popular children’s cereals and found that some contained more sugar than a Hostess Twinkie or Chips Ahoy cookies. Since when has breakfast become a time for dessert? Start your kid’s day off with healthy unsweetened whole grain cereal with fruit. Add your own sweeteners so you can control how much is used.
Schedule an appointment with Sheri for help with selecting healthy breakfast cereals.
Sheri is a certified
nutritionist
with a master's degree in nutrition, 11+ years of clinical counseling
experience and is also an ACE-certified personal
trainer. All full service consultations include dietary
analysis and meal plans to meet your calorie and nutritional needs.
Schedule an appointment with
Sheri Mar to address all nutritional issues related
to health and wellness.
Most insurance plans are accepted.
Free introductory 15-minute appointments are also
available.
To schedule an appointment with Sheri Mar, call 206-789-6440, or email info@eatwellbefit.com
Do you have a nutrition topic for the month?
Email your suggestions to info@eatwellbefit.com
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