Kick Calories Out- Bring Veggies In

Replace your high calorie foods with servings of fruits and veggies. These can be fresh, frozen, or canned. Although we love to dip our healthy snacks into ranch, peanut butter and more, try enjoying everything organically to avoid extra calories.  

Watch Your Sodium

When you are grocery shopping be aware and avoid foods with an overwhelming amount of sodium. In addition, when you are preparing food you should use little to no salt. To successfully lower your blood pressure you should be eating no more than 2,300 milligrams of sodium each day. 

This may seem difficult, but you can take it one step at a time. Even reducing your sodium by 1,000 mg per day can be extremely beneficial to your blood pressure.

Be aware of Fats

Replace saturated fat and trans fat with healthier fats, such as polyunsaturated and monounsaturated. You should eat no more than 13 grams of fat with a 2,000 calorie diet. You should also cut back on sugar by avoiding certain foods and beverages.

Spread Awareness!

There are many different ways that you can show your support for American Heart Month! You can wear red as a symbol of awareness and support for heart disease. Another way is by simply sharing this blog post on your Facebook page! Helping people become aware of cardiovascular disease, and its causes, as well as the prevention tools, can save lives!

Neighbors Emergency Center supports your start to a healthier lifestyle. Check our Facebook page to stay updated on what Neighbors is doing in your community and new center openings. With our 24-hour emergency rooms in Texas we can treat you quickly and effectively so you can get back to doing what you love.

Try this Avocado and Egg Breakfast Pizza to get a healthy dose of avocado first thing in the morning. Eat a handful of nuts, like walnuts, to benefit from the high levels of unsaturated fats, which lower bad cholesterol and raise good cholesterol levels.You can also start cooking with olive oil instead of butter. Many studies have shown that their monounsaturated fatty acids are linked to a lower risk of heart disease.

Asparagus contains potassium, which helps regulate blood pressure. Kale contains a special kind of fat called alpha-linolenic acid, an omega-3 fatty acid proven to improve heart health. Oranges contain pectin, a soluble fiber, which blocks cholesterol absorption and helps prevent the scarring of heart tissue. Try this Roasted-Garlic Asparagus recipe next time you need a heart-healthy side dish.

Stick to one ounce of dark chocolate per day, two to three times a week. Red wine contains polyphenols, which have been proven to increase good cholesterol levels. Just remember to drink in moderation to get the best benefits. For a sweet, heart-healthy treat, try this Outrageous Warm Double-Chocolate Pudding.

Your heart is a precious commodity, so you should do whatever you can to protect it. Luckily there are so many delicious foods that can help prevent heart disease. Here’s to your heart!

Neighbors Emergency Center offers 24 hour care, 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. Our emergency centers are located in the Houston area. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.