Take the Diabetes Health Pump Survey
See What's Inside
Read this FREE issue now
For healthcare professionals only
  • 12 Tips for Traveling With Diabetes
See the entire table of contents here!

You can view the current or previous issues of Diabetes Health online, in their entirety, anytime you want.
Click Here To View

See if you qualify for our free healthcare professional magazines. Click here to start your application for Pre-Diabetes Health, Diabetes Health Pharmacist and Diabetes Health Professional.

Learn More About the Professional Subscription

Free Diabetes Health e-Newsletter
Latest
Popular
Top Rated
Food Archives
Print | Email | Share | Comments (0)

Eat Smart and Start Walking for Heart Health


Feb 1, 2005

Take 10,000 steps a day for a stronger, healthier heart

Did you know that two out of three people with diabetes die from heart disease or stroke? For people with diabetes, the risk of heart attack or stroke is great. That’s why your healthcare team promotes good blood glucose, blood pressure and lipid control as key steps in prevention.

Eating foods with less total fat (especially saturated fat) and sodium can help keep your lipid and blood pressure levels in the optimal ranges.

Take 10,000 steps a day for a stronger, healthier heart

Eating “heart smart” can help lower your risk of stroke and heart problems. However, regular physical activity is a vital component of staying well and keeping fit. Slip on a pedometer and try for any combination of 10,000 steps a day.

This February, give yourself a big Valentine hug and take good care of your heart.

For more information on reducing your risk of heart disease or stroke, order the free “Diabetes Survival Guide” from the American Diabetes Association and the American College of Cardiology.

To order, call (800) 342-2383 or visit www.diabetes.org/MakeTheLink.

And for more information on current lipid guidelines, visit www.nhlbi.nih.gov/guidelines/cholesterol.

Heart-Healthy Restaurant Dining

How can you dine out, enjoy your meal, yet keep your heart healthy and happy, too?

  1. Choose a restaurant that concentrates on foods prepared by grilling, baking, broiling or poaching.
  2. Look for menu offerings that include fresh fruits and vegetables.
  3. Order from the children’s or senior’s menu, as they are usually smaller-sized portions.
  4. Ask for the butter, margarine, dressings and sauces to be served on the side.
  5. Split an entrée with your dining partner.
  6. Ask about “light” entrées and appetizers.
  7. Order salad dressing on the side and dip the lettuce in the dressing instead of pouring it over the salad.
  8. Remember, you don’t have to clean your plate! Take leftovers home and enjoy them for lunch the next day.

Cooking for a Healthy Heart

There are many ways to reduce the fat and sodium content of your foods while cooking. Here are some ideas:

  1. Bake, broil, poach or grill meats. These low-fat cooking methods allow fat to drain from the meat.
  2. Use pans with nonstick surfaces, and don’t add fat when cooking.
  3. Prepare pans with vegetable spray instead of greasing with shortening or lard.
  4. Skim the fat off of gravies and sauces; trim the fat and skin from meats and poultry.
  5. Use skimmed milk instead of whole or low-fat milk.
  6. Strive for nine servings of fruits and vegetables each day.

How to Shop for Heart-Healthy Meals

Many of our primary food choices are made at the supermarket. Here are some tips for filling your grocery cart:

  1. Cruise the perimeter of the store and stock up on fresh produce, meats and fish, low-fat dairy and bakery products.
  2. Choose items with less than 300 mg sodium and 25 percent fat per serving.
  3. Make a shopping list and stick to it.
  4. Shop on a full stomach— you’ll be less enticed by food displays and impulse items.
  5. If you keep snack chips on hand, choose small packages and buy the lower-fat, baked products.
  6. Stock up on high-fiber cereals or oatmeal for breakfast.
  7. Try a “heart smart” margarine like Benecol, Take Control or another brand that contains no trans fats.
  8. Eat fish twice a week.
  9. Avoid foods with partially hydrogenated fats listed in the ingredients. Foods made with partially hydrogenated fats create trans fats, which will be listed on all food labels starting in 2006.


Categories: Diabetes, Diabetes, Food, Nutrition Advice



You May Also Be Interested In...


Comments


Add your comments about this article below. You can add comments as a registered user or anonymously. If you choose to post anonymously your comments will be sent to our moderator for approval before they appear on this page. If you choose to post as a registered user your comments will appear instantly.

When voicing your views via the comment feature, please respect the Diabetes Health community by refraining from comments that could be considered offensive to other people. Diabetes Health reserves the right to remove comments when necessary to maintain the cordial voice of the diabetes community.

For your privacy and protection, we ask that you do not include personal details such as address or telephone number in any comments posted.

Don't have your Diabetes Health Username? Register now and add your comments to all our content.

Have Your Say...


Username: Password:
Comment:
©1991-2014 Diabetes Health | Home | Privacy | Press | Advertising | Help | Contact Us | Donate | Sitemap

Diabetes Health Medical Disclaimer

The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained on or available through this website is for general information purposes only. Opinions expressed here are the opinions of writers, contributors, and commentators, and are not necessarily those of Diabetes Health. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website.