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Cardiovascular Disease is the leading killer for both men and women of all ethnic groups in the United States. Slightly under half of all deaths are attributed to heart disease. As we get older, it becomes more difficult to maintain good cardiovascular health. Most of these deaths occur at the age of 35 years and older.
The three main factors attributing to heart related diseases are smoking, lack of exercise and physical activities, and poor nutrition.
Smoking doubles the risk of a heart attack. About 20% of all CVD is attributed to smoking.
The Lack of Physical Activity or Exercise doubles the risk of heart disease. A large percentage of adults do not practice the the recommended level of physical activity.
Poor Nutritional Habits are also a huge contributing factor in the cause of CVD. A high percentage of the American adult population is considered obese which raises their risk of heart disease and high blood pressure.
This third factor, poor nutritional habits, is the one that we would like to help you control during the Holiday Season. Even though this factor is hard to control all year, it is particularly harder to control during this time of the year.
From the end of November until after January 2 most of our daily routines are changed to a different than normal pace. With the hype of the Thanksgiving and Christmas Holidays, taking more than normal time off from work and living at a different pace in general, it is easier to over-eat or eat a less than healthy diet.
When we are not at holiday parties or feasts, a lot of our days are spent shopping or visiting with family and friends. These busy times make fast-food more convenient than a well planned healthy meal.
While the holiday season is a little different from the rest of the year and a lot of our routine is interrupted, there are some factors that we can concentrate on to help us stay on track with healthy eating habits.
Keep Fat and Cholesterol intake at a minimum. This is the most important factors that can decrease the risk of a heart attack or stroke. High cholesterol can cause a buildup in your arteries and increase the risk of CVD. This factor will also help us keep our weight manageable. Use low fat substitutes where possible but only in moderation. The calories can be a detriment also.
Meat, poultry, and fish are good sources of protein but some are much better than others due to the amount of fats that they contain. Poultry (without skin) and baked instead of fried is a good source of protein that can be enjoyed during the Holiday Season. Some species of fish are yet another good source with minimum health damage.
Beans and peas are especially good sources of protein that contain low amounts of fan and no cholesterol. Legumes as they are call can be filling and cut down on extra portions of less healthy foods. They are very versatile and can be used as side dishes, in salads, soups, casseroles, etc.
Fruits and vegetables should be another important choice of food during the holidays. They are low in calories and contains vitamins and minerals. They too, can be a substitute for the eating of fatty or less healthy foods. Ways of preparation for the vegetables is an important factor to be considered. Elimination of butter of margarine during the cooking of vegetables can be achieved by adding the right spices and using homemade chicken stocks with little fat. Raw or steamed vegetables and fruits are a great alternative.
Other areas to concentrate on for a more healthy eating during the holiday season are in the bread, rice, and pasta category. Where possible, use whole grain products such as whole wheat or whole grain flour, bread, and pasta. These will increase greatly your intake of needed vitamins, minerals, and fiber. This will help to regulate your blood pressure and cardiovascular health.
While keeping all of these factors in mind, plan your meals ahead of time and concentrate on getting a health mix at eat each. Eat a balanced meal and rations the portions accordingly.
Eat smaller portions of the less healthy foods such as meats and eat ample servings of the more health fruits and vegetables. Do not eat an overabundance at any meal.
Be active after eating by taking a brisk walk or some other physical activity.
Eat hardy and healthy and enjoy the Holiday Season!
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