Nutrition
Celebrate National Heart month with good habits
Natalie Roberts

Love is in the air, and discounted Valentine candies line the store shelves, tempting you to buy more of that chocolate flavored, cream filled heart attack in a wrapper.

Did you know that 64 percent of Americans are considered overweight or obese?

This means that the risk of overweight and obesity related chronic diseases goes up, including diabetes, high blood pressure, cancer, and heart disease.

And, it's not just adults that are at risk.

Our children are becoming more and more fat. Statistics show that one in 10 preschoolers is considered overweight.

Establishing healthy eating habits early on can help lower the risk of developing heart disease later on in life.

According to the American Heart Association, one in every 3.7 men and one in every 2.4 women lose their lives to heart disease and stroke.

Heart disease remains the No. 1 killer of women.

So, how can you keep your heart healthy and lower your risk of heart disease?

! Fill up on Fiber. Aim for ½ of your grains eaten each day to be whole grains.

Like whole wheat bread and pasta, and breakfast cereals with 5 or more grams of fiber per serving (Fiber One, Raisin Bran, Grape Nuts Trail Mix)

! Vary your Veggies. Eat more fruits and vegetables.

They're full of fiber, vitamins, and antioxidants.

Low in calories, too.

! Drink your Dairy. Or eat it.

Choose at least 2-3 servings of low-fat dairy each day, such as reducedfat milk, light yogurt, reduced fat cheeses.

Studies show that the calcium in dairy may help you to lose fat when combined with a healthy diet.

! Find good Fats. Choose heart-wise fats. These are mainly from plant sources, such as canola, olive, and Enova brand oils and nuts. Some fish are good sources of Omega-3 fatty acids, like Albacore tuna, salmon, and king mackerel.

Look for products at the grocery store that promote heart health (in orange juices, margarines, yogurts).

! Move It. Fit activity in everyday. Aim for at least 30 minutes on most days of the week. Kids need at least 60 minutes.

! Consider taking folic acid.

Folic acid is a B-vitamin that if found naturally in dark green leafy veggies, orange juice, and is fortified in most breakfast cereals.

It can be found in a multivitamin, as well.

!

Natalie Roberts has been a licensed dietician an for more than six years. She's a graduate of Stephen F. Austin State University, where she earned her bachelor's and master's degrees. Natalie currently works as a community health educator, as a high risk counselor for WIC and clinical dietician. You may e-mail her at nellyanne @earthlink.net. Please include Bullard nutrition in the subject line.