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Healthy Heart important for a long life

By Leslie Goldstein, RD

February marks National American Heart Month by the American Heart Association (AHA). How are you reducing your risks of heart complications including heart attack, high cholesterol, high blood pressure and risk of stroke?

According to the AHA, a healthy heart consists of the following:

  1. Weight management
    Are you cooking meals at home? Dining out in Hoboken’s fabulous restaurants? Make sure your salt intake stays low; the recommended intake for sodium for adults is 2300 mg per day, or 1 teaspoon of salt. For those who are 51 and older, African American or have hypertension, diabetes, or chronic kidney disease, the recommendation is lowered to 1,500 mg (this includes nearly half of the U.S. population). Make sure to avoid or limit the following on menu items– fried, au gratin, crispy, scalloped, pan-fried, sautéed or creamed. Try to order food that is steamed, broiled, baked, grilled, poached or roasted.
  2. Stress management
    To relieve stress try yoga or taking a walk. Stress can elevate the blood pressure.
  3. Quit smoking
    Smokers increase their risk of developing atherosclerosis (the buildup of fat in the arteries), which can lead to heart disease, heart attack and stroke.
  4. Physical activity
    At least 30 minutes a day, 5 times a week is all that will help you to maintain a healthy heart, it’s that easy! Try an activity that you enjoy that you will continue to do- walking, biking, aerobic classes, spinning- your options are endless!
  5. Healthy fat intake
    A moderate fat intake is important for energy, body warmth, and vitamin absorption. However, not all fats are created equal, saturated and trans fat will raise your LDL, or bad, cholesterol while monounsaturated and polyunsaturated will raise your HDL, or good cholesterol! Find monounsaturated fats in the following foods- avocado, canola oil, walnuts, and salmon.

How about eating out in Hoboken?

Do you know how healthy your favorite Hoboken restaurants are? Using Healthy Dining Finder you can search for many restaurants to determine how healthy they are www.healthydiningfinder.com. Take a look below at some other nutrition facts:

  • Average hamburger with bun and condiments: 400 calories, 14 g fat, 4 g saturated fat, 500mg sodium
  • Average slice of cheese pizza: 300 calories, 10 g fat, 4 g saturated fat, 600 mg sodium
  • Spicy tuna roll: 230 calories, 2 g fat, 0 g saturated fat, 750 mg sodium (without soy sauce!)

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Hoboken NJ

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