"The news isn’t that fruits and vegetables are good for you.
It’s that they are so good for you they could save your life."

Eating Heart Healthy
by Roe Melnicove

No aspect of health maintenance is more important than taking care of our hearts. We all know that regular exercise, not smoking and attempting to control the stress in our lives all contribute to the health of our hearts. But eating a variety of nutritious, heart-healthy foods is the most important thing of all.
 
Changing our eating habits is not an easy thing to do. But even if we have been eating unhealthy food for years, it is never too late to take the important steps to avoid coronary heart disease. Just follow the four recommendations listed below and we will boost our nutritional goodness while eating our way to a healthier heart!

1. Eat more fruits and vegetables. They are a good source of both vitamins and minerals; low in calories and rich in dietary fiber. They also contain substances found in plants that decrease cardiovascular disease. Fresh produce will definitely provide the cornerstone for a heart healthy diet because they help to wipe out free radicals in the bloodstream, which helps to protect our blood vessels. By eating a wide variety of fruits and vegetables, we are less likely to eat high-fat foods, such as meat, cheese and snack foods. And the best part is that adding more fruits and vegetables to our diets is really easy! Keeping fruit in a bowl on our kitchen counters is a constant reminder to us to eat them. Vegetables can be washed, cut and put in our refrigerator for a quick snack. 
   
2. Limit unhealthy fats and cholesterol. Limiting how much saturated and trans-fat that we eat is probably the most important step we can take to help reduce our blood cholesterol and lower our risk for coronary heart disease. The simplest way to reduce these saturated and trans-fats is to limit the amount of solid fats, such as butter, margarine and shortening we add to food when we are cooking and serving it. Another tip is to be sure to trim the fat off of our meat, or better yet, choose lean meats containing less than 10 percent fat. When we do use fats, we want to be sure to choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, which are found in nuts and seeds, also are good choices for a hearth healthy diet. The key to remember, however, is moderation. Remember that all types of fat are high in calories!
   
3. Eat food high in whole grains. Whole grains are not only a good source of fiber, but they also contain other nutrients that help to regulate our blood pressure and heart health. Some good examples of grain products are: whole-wheat flour, whole grain bread, high fiber cereals (those containing 5 or more grams of fiber per serving), brown rice, barley, quinoa, steel oats, and ground flaxseed.
   
4. Choose low-fat protein sources. Lean meats, poultry and fish, low-fat dairy products, and egg whites (or egg substitutes) are some of our best sources of protein. Fish that is rich in omega-3 fatty acids, such as salmon, are especially good to eat, because it will help to lower blood fats, which are called triglycerides. Mackerel and herring are also excellent sources of omega-3 fatty acids. Legumes, such as beans, chickpeas, peas and lentils, are also good sources of protein and they contain little fat and no cholesterol, which make them excellent substitutes for meats.

So, now is the time to get started! By making heart healthy foods one of our top priorities, we will not only be boosting our nutritional goodness, but we will be eating our way to a healthier hearts in 2011!
 
Sincerely,

Roe Melnicove
Juice Plus+

About Roe Melnicove
Roe Melnicove is a former Elementary School Teacher and College Professor who is currently living in Pittsgrove, NJ with her husband Howard and her 2 sons, Tyler and Dustin. Roe holds a BS in Nutrition, an MS in Holistic Health, and is a National Marketing Director for the company Juice Plus+ (powered fruits and vegetables in capsules). Roe has always embraced an active lifestyle, but came to realize how well we are nourished will determine our health and fitness. She was diagnosed with Systemic Lupus with Renal involvement and tried many supplements and medications to improve her health. Today she is completely symptom free and motivates audiences in a profound way by sharing her story. She was so convinced of the important role nutrition plays in maintaining good health and recovering from illness that she left a teaching career to become involved in the wellness industry. www.roejp.com