Making positive changes for your health is exciting... and achievable! As you start on your heart health journey, follow these steps to success:
Get screened for heart disease, if you haven't already, and review your numbers to discover the specific heart disease risk factors you need to address.
So you don’t feel overwhelmed, select one to three new goals to work on at a time. Write them on a sheet of paper and post it somewhere you will see it often (like on your bathroom mirror or refrigerator). For each goal decide the following: how long will you have this goal; how often will you do it; and what you need to do to be successful.
For example: I will take a 15-minute walk after lunch (the goal) for the next month (how long), four days a week (how often). To succeed, I will try to find people to walk with, be prepared for the weather, and plan ahead.
Talk with other women on a heart-health journey in the Sister to Sister online community. Also, invite your family, friends, and coworkers to join you in making healthy lifestyle changes. We've got a few ideas to get you started.
It can take up to six weeks for a lifestyle change to become a habit. Keeping track of your goals and your achievements helps you to see what strategies work best for you. If you don’t succeed at first, select an easier goal and try again. Celebrate each success and then step up to a new challenge!
It’s no secret that women need to take care of their hearts. Still, saying it and doing are two different things. To set your mind toward heart health, try these tips.
Getting screened is one of the most important steps you can take to manage your heart health – even if you think you’re healthy. Just a handful of simple, quick tests can help you determine whether you have any conditions that can affect your risk of heart disease, helping you take control of your health.
You can have your heart health screened in many places:
A basic heart disease screening to identify any risk factors will include a blood pressure check plus a simple blood test to measure blood glucose and cholesterol. It may also include an obesity screening and a review of your family health history.
| Risk Factor | Type of Test | When to Take Action |
|
Blood Glucose |
Blood test |
Random Blood Glucose level above 200mg/dL. Fasting Blood Glucose above 110 mg/dL. |
|
Blood Pressure |
Blood Pressure Cuff | Systolic more than 120. |
| Cholesterol | Blood Test |
Total Cholesterol more than 200. HDL less than 50. LDL more than 130. Triglycerides more than 150. |
| Obesity | BMI and Waist Circumference |
BMI between 25 and 30 – Overweight BMI greater than 30 - Obese Waist circumference greater than 35 |
| Smoking | Self-report | Current smoker |
| Family History | Self-report | Natural brother or father diagnosed with heart disease before 55 years old OR natural sister or mother diagnosed with heart disease before 65 years old. |
| Age | Self report | Over 55 years of age. |
Blood Glucose
A blood glucose test measures the amount of sugar (glucose) in a sample of blood. Sister to Sister offers nonfasting (random) blood glucose tests. See your healthcare provider or visit your local clinic for a fasting blood glucose test. Keep in mind that you must not eat for at least 8 hours before the fasting blood glucose test.
Preparing for the test:
Blood Pressure
Blood pressure is the push made as your heart pumps blood through your body. It is measured by placing a cuff on your arm and pumping it with air to achieve a gentle squeeze, then release. Blood pressure is recorded as two numbers: your systolic pressure (the pressure as your heart contracts to push blood out) "over" your diastolic pressure (the pressure as your heart fills with blood).
Cholesterol, Including Triglycerides
A cholesterol blood test, also called a lipid profile, tells the types, amount and distribution of the various fats (lipids) found in your blood. This test will assess your total cholesterol, HDL and LDL levels, and triglycerides.
Preparing for the test:
Obesity Screening
Too much body fat, or obesity, is a risk factor for heart disease. Body fat is measured in two ways: 1) Body Mass Index (BMI) is a measure of your weight relative to your height. The calculation helps to determine if you have a healthy or unhealthy percentage of body fat. 2) Measuring your waist circumference is another way to find out if your weight puts you at risk for heart disease. A waist measurement greater than 35 inches for women is high, and a high waist measurement increases your risk for heart disease.
Family Health History
Family history strongly influences your risk of heart disease. Having a father or brother with heart disease before age 55, or a mother or sister with heart disease before age 65, can contribute to your risk. Be sure to talk with family members before your heart screening so that you can answer any questions related to your family heart history, and always let your doctor know about your family history. Learn more about your family history.
We know that making healthy choices about meals and snacks can be tough. That's especially true if you don’t know which foods are best for your heart or how much of them you should eat. Lucky, a few simple guidelines can help you make sense of it all. Remember, heart healthy food can be delicious!
A heart healthy meal plan helps you control your risk factors by keeping your fat, cholesterol, and blood pressure low. Every day, you should try to get:
Understanding serving size doesn't have to be difficult! Check out our information on recommended portion sizes. Your goal should be to take in enough calories to maintain a healthy weight, but not more than that--easier said than done, we agree! To decide how many calories you should consume each day, talk to your doctor or a nutritionist. Always make sure to consult your doctor before making major diet changes.
There are six food groups, each with its own daily serving recommendation. Below is a list of some examples of heart healthy choices for each food group, but don’t let this list limit you. Explore the food shelves at your grocery store and create your own shopping list of heart healthy foods you enjoy.
Food group: milk, yogurt, and cheese
Daily recommendation: 2-3 servings
Suggested foods: fat free or 1% milk; cheese with 3 grams of fat or less per serving; low-fat or non-fat yogurt
Food group: meat, poultry, fish, dry beans, eggs, and nuts
Daily recommendation: 2-3 servings
Suggested foods: lean cuts of meat; chicken or turkey (white or light meat); white meat fish; luncheon meats (95-99% fat free); shellfish;* dry peas and beans; reduced fat peanut butter; tofu; eggs, egg whites, or egg substitutes
Food group: vegetables
Daily recommendation: 3-5 servings
Suggested foods: any fresh, frozen, or canned** vegetables without cream or cheese sauce
Food group: fruit
Daily recommendation: 2-4 servings
Suggested foods: any fresh, canned, dried, or frozen fruits without added sugar; fresh or frozen juices without added sugar
Food group: bread, cereal, rice, and pasta
Daily recommendation: 6-11 servings
Suggested foods: whole wheat bread; bagels; grains; soft corn or whole wheat tortillas; low fat crackers including saltines or rice crackers; spaghetti or macaroni noodles
Food group: fats, oils, and sweets
Daily recommendation: use sparingly
Suggested foods: low fat cookies such as animal crackers, devil’s food cookies, fruit bars, ginger snaps, or wafers; angel food cake or other low-fat cakes; low-fat frozen yogurt, sorbet, or sherbet; margarine; vegetable oils including canola, olive, corn, peanut, sunflower, safflower, and sesame oils
*Shellfish is high in cholesterol. Limit the amount of shellfish you eat to avoid having more than 300 milligrams per day.
**Keep in mind that canned vegetables may be higher in sodium.
Within each food group, there are good foods and bad foods. For example, white bread is less nutritious than wheat bread because it contains less fiber and fewer vitamins, and low-fat yogurt is better for you than regular yogurt. Many prepared and frozen foods are high in saturated fat and cholesterol. Look for frozen food packages that say, "Light," "Lean," "Reduced Fat," "Reduced calorie," "Healthy," or "Diet." These will be lower in saturated fat, cholesterol, calories, and/or sodium than the regular versions.
When choosing prepared foods, choose vegetables, pasta and grain salads and side dishes made without high fat mayonnaise and oil. Steer clear from high saturated fat meats, dressing and other spreads, and dishes with creams and other sauces. Fruit salad is usually available and is always a great choice.
Even when you prepare food from scratch, you can choose to make it heart healthy.
Be sure to download our Managing Your Cholesterol Fact Sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download.
One of the most profound ways to experience the whole nature of food is to eat it in its pure and natural state. In fact, if you've ever eaten organic food, you probably noticed that it tasted fresher and more flavorful.
Here are some interesting facts about eating organic foods:
What are Omega-3 fatty acids, and why are they good for my heart?
Fish contain unsaturated fatty acids, which, when substituted for the saturated fatty acids found in meat, may help to lower your cholesterol.
But the main beneficial nutrient are the omega-3 fatty acids. Omega-3 unsaturated fatty acids are believed to reduce inflammation throughout the body, which can damage blood vessels and lead to heart disease.
Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, keep diabetes under check, boost immunity, improve arthritis symptoms, and may benefit the brain and learning ability of babies and young children.
Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, such as salmon, herring, sardines, tuna and freshwater trout, appears to reduce the risk of heart disease, particularly sudden cardiac death.
Evidence shows greater benefits of eating fish rich in omega-3 fatty acids than for using supplements. However, people who have heart disease may benefit from supplements of omega-3 fatty acids and should discuss this with their doctors, and confirm the proper dosage.
Other nonfish food options which contain some omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil. However, similar to supplements, the evidence of heart-healthy benefits from eating these foods isn't as strong as it is from eating fish.
And increasingly, omega 3-supplemented foods are available, such as milk, eggs, cheese, margarine and pasta. These products should not replace the natural sources of omega-3's, as foods fortified with omega-3 contain amounts that are not as significant.
So if you are feeling inspired to add more salmon into your families diet, but need some fresh ways to prepare it, please check Sister to Sister's Recipe Finder for a collection of salmon recipes.
The Mediterranean Diet is a way of eating based on the traditional foods of countries surrounding the Mediterranean Sea. The Mediterranean Diet is considered a lifestyle of enjoying foods, activities, meals with friends and family, and wine in moderation with meals.
A new study published in the British Medical Journal found that people who followed a Mediterranean diet were more likely to outlive their Western counterparts. It has long been touted as one of the healthiest eating patterns in the world.
Now that summer is in full swing and Mediterranean foods are available at farmer’s markets and grocers across the country, this is the ideal time to give the diet a try. Here are some guidelines to follow:
For more tips on how to follow the Mediterranean diet, including the Mediterranean Food Pyramid, resources and delicious recipes, please visit the Oldways Preservation Trust, whose information was developed in partnership with the Harvard School of Public Health.
People with diabetes often wonder what they can eat in order to stay healthy. Since diabetes is a metabolic disorder, it affects the way the body derives energy from food. Myths abound when it comes to diabetes and food. People think there is a "diabetes diet" that prohibits sugar and lists other items to avoid, but that is not the case.
In fact, dietitians and other health professionals give the same dietary advice to people with diabetes as they do to most people, but with extra emphasis on controlling weight and keeping blood sugar, blood pressure, and cholesterol values as close to normal as possible.
The basics: eat a well-balanced diet that emphasizes fruit, vegetables, whole grains, and lean protein, while watching total calories and getting regular exercise. What you choose to eat on a day-to-day basis is up to you, but the overall goals are to maintain a healthy weight and exercise regularly.
You should also strive to keep your blood sugar levels close to normal to prevent long-term complications of diabetes and avoid the short-term consequences of low blood sugar (hypoglycemia), and to control your cholesterol and blood pressure levels to reduce your risk of heart disease and stroke.
Here are guidelines for healthful and enjoyable eating for people with diabetes and anyone else who wants to eat healthfully:
These guidelines and nutritional information were provided by Harvard Medical School.
Improving your cholesterol through diet requires that you add foods that lower LDL, the "bad" cholesterol, while cutting back on foods that boost LDL.
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which drags cholesterol out of the body before it gets into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Here are 10 types of foods that work in one or more of these ways to lower cholesterol:
To improve your cholesterol, the main things to cut from your diet are saturated and trans fats.
Saturated fats. The saturated fats found in red meat, milk and other dairy foods, and coconut and palm oils directly boost LDL.
Trans fats. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL cholesterol, rev up inflammation, and increase the tendency for blood clots to form inside blood vessels. The Institute of Medicine recommends getting no more than two grams of trans fats a day; less is even better. Look on the label of packaged foods such as cookies and crackers to make sure they don't have trans fats. Fried foods in restaurants can also contain them.
Also make sure that you keep your weight under control, and get regular exercise. Excess weight boosts LDL, while inactivity depresses HDL. Losing weight if needed and exercising more reverse these trends.
Shifting to a cholesterol-lowering diet takes more work than popping a daily cholesterol-lowering drug. It means expanding the variety of foods you put in your shopping cart and getting used to new textures and flavors. But it's a natural way to lower cholesterol, and it avoids the risk of possible side effects that plague some people who take medications.
Just as important, a diet that is heavy in fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It's good for bones, digestive health, vision, and even mental health.
These nutritional guidelines have been provided by Harvard Medical School.
Mothers have been saying for decades that breakfast is the most important meal of the day. And yes, they are right!
Eating breakfast prevents you from crashing and getting too hungry before lunchtime. Nutritionally, when you have breakfast, there’s more of a guarantee that you’re getting the nutrients you need every day.
Better Nutrition:
Importance for Children:
Mental Clarity:
Weight Control:
Breakfast Suggestions:
Nothing starts the day off better than a big bowl of warm oatmeal. This traditional breakfast dish has many benefits, particularly for the heart, that make it a smart choice.
Here are several reasons why oatmeal should be part of your normal diet.
Lowers Cholesterol
Boosts Immune System
Special Antioxidants for Heart Protection
Stabilizes Blood Sugar
Lowers Risk of Diabetes
The fall is a wonderful time to emphasize seasonal, healthy eating and to discover the countless ways of cooking with pumpkins and other squash varietals.
Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as alpha-carotene, beta-carotene, vitamins A, C and E, potassium and magnesium.
Pumpkin is also an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber can help reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss by leading to that sense of being "full".
While pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids.
Fresh pumpkins are typically only available during fall and early winter; however, canned pumpkin is just as nutritious as fresh. Fresh pumpkin or canned pumpkin puree can be used to make soups, muffins, breads, pancakes, puddings, and smoothies. Pumpkin seeds can be eaten as a snack, used to top salads or added to sautéed vegetables. Pumpkin-seed oil can be used in cooking or as a salad dressing.
Please check the Sister to Sister Recipe Finder for new ideas and inspirational recipes for cooking with pumpkins.
The health and nutrition information on pumpkins was provided by Suite101.
MOST COMPREHENSIVE STUDY TO DATE SHOWS ADDING TREE NUTS TO DAILY DIET CONTRIBUTES TO OVERALL HEART HEALTH
New Study Further Confirms Eating Tree Nuts, Like Pistachios, Lowers Risk of Heart Disease
A new nut and blood lipid study published on May 10, 2010, in Archives of Internal Medicine, led by Dr. Joan Sabaté and colleagues at Loma Linda University (Loma Linda, Calif.), confirms that eating nuts, like pistachios, have a total and LDL (bad)-cholesterol-lowering effect, supporting the evidence that regular nut consumption can lower the risk of coronary heart disease (CHD).
The most wide-ranging study to date, this pooled analysis is a systematic way to group results from many studies and treat them as one large study. Twenty-five studies from seven countries were included showing results from 583 people with normal and slightly elevated cholesterol levels, who were not on cholesterol-lowering medication. The research support was provided by Loma Linda University and the International Tree Nut Council Nutrition Research & Education Foundation.
“Nuts, such as pistachios, are continually proving their worthy place in the daily diet due to their numerous health benefits,” said Dr. Constance Geiger, nutrition expert for the Western Pistachio Association (WPA) and its nutrition education Web site, TheGreenNut.org. “This wide-ranging study further shows that when nuts such as pistachios, are eaten on a regular basis, they help lower total and LDL (bad) cholesterol thereby lowering the risk of heart disease.”
Researchers at Loma Linda University found that those who ate about 2.4 ounces of nuts, such as pistachios, per day had an average reduction in total cholesterol and LDL cholesterol of 5.1 percent and 7.4 percent, respectively. A 7.4 percent reduction in bad cholesterol may help lower the risk of heart disease by a similar amount (7.4 percent). Furthermore, the LDL-to-HDL ratio and total cholesterol-to-HDL ratio were also significantly lowered in subjects; 8.3 percent and 5.6 percent, respectively. These results may be even more powerful predictors of lower cardiovascular risk. Notably, the effect of nuts was dose-related, showing that the more nuts that were eaten the larger the effect on blood lipids.
Past Studies Support Evidence
Recent studies on pistachios further confirm these findings. Results from an ongoing study conducted at Penn State University (Gebaurer et al 2008) suggest a dose response of pistachios on blood cholesterol levels.
Compared to the control diet, a diet including 20 percent of calories from pistachios lowered LDL cholesterol about 12 percent and the diet containing 10 percent of calories from pistachios lowered LDL cholesterol by 9 percent. These results indicate the risk of heart disease may be lowered 10 to 12 percent. Furthermore, similar to the Sabate study, the 10 percent and the 20 percent pistachio diets, respectively, showed a dose-response lowering (P <0.05) of the LDL-to-HDL ratio(-3 percent and-11 percent) and the total cholesterol-to-HDL ratio(-1 percent and -8 percent).
Importantly, the researchers noted that the reduction in LDL cholesterol observed was seven times greater than would be expected from only the fatty acid profile of pistachios. They suggest that the lipid-lowering effects not only reflect the fatty acid profile of the diet, but also are the result of other bioactive substances in pistachios, perhaps phytosterols and fiber. Pistachios provide 3 g of fiber in one ounce.
Pistachios Facts
Pistachios – the only Green Nut – are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat, the majority of which comes from monounsaturated fat. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. One serving of pistachios has as much potassium (300mg, 8 percent) as an orange (250mg, 7 percent), making it a nutritious snack choice or ingredient to incorporate into daily diets.
The Green Nut
The Green Nut ™ and TheGreenNut.org is a nutrition awareness campaign sponsored by the Western Pistachio Association (WPA). Based in Fresno, California, the WPA is a voluntary association representing pistachio growers throughout the country. Founded in 1980, it is the only voluntary organization representing U.S. pistachio growers’ interests. It is governed by an 18 member board elected from a variety of states with the shared goal of increasing national awareness about the nutritional benefits of U.S. grown pistachios. For more healthy tips, visit www.thegreennut.org, or follow The Green Nut on Twitter at http://twitter.com/thegreennut.
New Study Reveals Pistachios Have Anti-Inflammatory Properties
New research published online, December 10, 2009 indicates that bioactive compounds in pistachios, and molecules present in pistachios, have anti-inflammatory properties.
Pistachio oil decreases levels of an inflammatory marker known as “Ifit-2” (INF-induced protein with tetratricopeptide repeats 2). Inflammation is a complex biological response to harmful stimuli, pathogens, damaged cells or irritants, and it underlies functional changes associated with many chronic diseases, such as obesity and cancer.
“These findings are very important in that they provide new insights about the protective effects that pistachios have on cardiovascular disease,” notes Dr. Penny Kris-Etherton, distinguished professor of nutrition at Penn State. “The finding that pistachios decrease inflammation, a newly discovered risk factor, for cardiovascular disease as well as other diseases is further support for the key nutrition message about including pistachios in a healthy diet for chronic disease risk reduction.”
The study, published this month in Molecular Nutrition & Food Research, also found that pistachio oil significantly affects genes involved in immune response, defense response to bacteria and gene silencing.
The Western Pistachio Association has long known that, when incorporated into a daily diet, pistachios have a beneficial effect on lipid and lipoprotein profiles. Nuts are nutrient dense—providing protein, fiber, micronutrients, plant sterols, and other phytochemical compounds, including ellagic acid, flavonoids, phenolic compounds, luteolin, and tocotrienols. They contain only 1.5 g of saturated fat, and are naturally cholesterol free. As a result, pistachios can be included in diets recommended to help decrease the risk of cardiovascular disease.
“Until now, little has been known about pistachios and pistachio oils’ anti-inflammatory properties,” said Dr. Constance Geiger, nutrition expert for the Western Pistachio Association (WPA) and its nutrition education website TheGreenNut.org. “This new research both supports and strengthens pistachios’ standing as a food that offers important health benefits, especially for helping to reduce the risk of heart disease.”
Study Method
A mouse macrophage cell line—a line of large white blood cells that ingest foreign particles and infectious microorganisms—was treated with pistachio oil, and numerous DNA experiments were performed to evaluate gene expression.
The Results
Researchers found that pistachio oil significantly affected genes involved in immune response, defense response to bacteria, and gene silencing. In particular, Ifit-2 was the marker (or genetic indicator) most dramatically reduced—thus, determined to be sensitive to pistachio and bioactive molecules present in pistachios.
Research Article
The research article referenced in this press release is titled, “Effect of pistachio oil on gene expression in IFN-induced protein with tetratricopeptide repeats 2: A biomarker of inflammatory response.” It is coauthored by Jun Zhang, Penny M. Kris-Etherton, Jerry T. Thompson, and John P. Vanden Heuvel.
Pistachios Facts
Pistachios are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat, the majority of which comes from monounsaturated fat. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%), making it a nutritious snack choice or ingredient to incorporate into daily diets.
The Green Nut
The Green Nut ™ and TheGreenNut.org is a nutrition awareness campaign sponsored by the Western Pistachio Association (WPA). Based in Fresno, California, the WPA is a voluntary association representing pistachio growers throughout the country. Founded in 1980, it is the only voluntary organization representing U.S. pistachio growers’ interests. It is governed by an 18 member board elected from a variety of states with the shared goal of increasing national awareness about the nutritional benefits of U.S. grown pistachios. For more healthy tips, visit www.thegreennut.org, or follow The Green Nut on Twitter at http://twitter.com/thegreennut.
NATION’S LEADING NUTRITION RESEARCHERS PROMOTE TWO NEW STUDIES LINKING TREE NUT CONSUMPTION TO OVERALL HEALTH BENEFITS
Experimental Biology Meeting in Anaheim, CA, Features Presentations on the Positive Effects Eating Nuts Like Pistachios Play in Diabetes and Weight Management
New information, unveiled by leading nutrition researchers, promotes the various health benefits of eating tree nuts – such as pistachios – on a regular basis. Two studies, funded by the International Tree Nut Council Nutrition Research & Education Foundation, were highlighted at the 2010 Experimental Biology meeting, April 24-28, to a group of nearly 13,000 scientists and exhibitors. The primary finding of the studies found that snacking on nuts, including pistachios, continues to show significant positive health benefits, from long-term improved control of blood sugar and lower LDL (bad) cholesterol in people with type 2 diabetes to overall improved diet quality and weight control.
“The pistachio industry continues to support ongoing research about the many benefits of incorporating nuts into a healthy lifestyle and we have long known tree nuts to have a positive effect on the American diet,” said Dr. Constance Geiger, nutrition expert for the Western Pistachio Association (WPA) and its nutrition education Web site, TheGreenNut.org. “This new information presented at Experimental Biology meeting further shows that people who eat nuts, such as pistachios, are healthier overall and have a lower risk for certain chronic diseases.”
Type 2 Diabetes Risk Factors and Snack Nuts
Yesterday, Dr. Cyril CW Kendall revealed a promising new study titled “Effects of nuts on glycemic control and coronary heart disease risk factors in type 2 diabetes,” which shows adding tree nuts, such as pistachios, to the diet promotes long-term blood sugar control and reduces blood lipids (such as bad cholesterol) -- both risk factors for heart disease in people with type 2 diabetes.
Findings demonstrate that for those with type 2 diabetes, the addition of 75 grams (a little more than 2.5 ounces) of nuts to their diets, significantly lowered HbA1c (P=0.039), a long-term measure of blood glucose, total cholesterol and LDL (bad)-cholesterol. These diets also showed lower ratios of total-cholesterol: HDL-C, and LDL-C:HDL-C (good cholesterols). These findings indicate that good cholesterol was increased, while total and bad cholesterol were lowered.
Led by Dr. Kendall from the Department of Nutritional Sciences, University of Toronto, Clinical Nutrition & Risk Factor Modification Centre, St. Michael’s Hospital in Toronto, ON, Canada, these new results further link tree nuts to diabetes prevention and management.
Snack Nuts Play Integral Part In A Healthy Diet
Tomorrow, Dr. Victor Fulgoni will present “Measures of Diet and Their Association with Health Outcomes I” – detailing the new study he led titled, “Improved diet quality, nutrient intake, and health associated with out-of-hand tree nut consumption in U.S. Adults: NHANES 1999-2004.”This study shows the association between snacking on nuts, including pistachios, with higher overall diet quality, improved nutrient intakes, and lower prevalence of health risks in adults age 19 years and older.
Measured using the Healthy Eating Index-2005, tree nut consumers had improved diet quality and significantly higher intakes of adult shortfall nutrients including fiber, vitamin E, magnesium, and potassium with lower sodium intake – nutrients all found in pistachios. Additionally, body mass index, waist circumference and the prevalence of hypertension, low HDL-C, and metabolic syndrome, which can lead to type 2 diabetes, were lower in consumers as compared to non-consumers.
Tree nut consumption was defined as an intake of at least a quarter ounce of tree nuts eaten out-of-hand, and did not include tree nuts contained in cereals or other foods.
Research Articles
The first research abstract referenced in this press release is titled, “Effects of nuts on glycemic control and coronary heart disease risk factors in type 2 diabetes”and co-authored by Cyril WC Kendall, Amin Esfahani, Tina L Parker, Monica S Banach, Sandra Mitchell, David JA Jenkins from the Department of Nutritional Sciences, University of Toronto, Toronto, ON, Canada, 2Clinical Nutrition & Risk Factor Modification Centre, St. Michael's Hospital, Toronto, ON, Canada.
The second is titled,“Improved diet quality, nutrient intake, and health associated with out-of-hand tree nut consumption in U.S. Adults: NHANES 1999-2004,” and co-authored by Victor L Fulgoni, III, Carol E O'Neil, Debra R Keast, Theresa A Nicklas from Nutrition Impact, LLC, Battle Creek, Mich., Ag Center, Louisiana State University, Baton Rouge, La., Food & Nutrition Database Research, Inc., Okemos, Mich., Department of Pediatrics, Baylor College of Medicine, USDA/ARS Children's Nutrition Research Center, Houston, Texas.
Pistachios Facts
Pistachios are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat, the majority of which comes from monounsaturated fat. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. One serving of pistachios has as much potassium (300mg, 8 percent) as an orange (250mg, 7 percent), making it a nutritious snack choice or ingredient to incorporate into daily diets.
The Green Nut
The Green Nut ™ and TheGreenNut.org is a nutrition awareness campaign sponsored by the Western Pistachio Association (WPA). Based in Fresno, California, the WPA is a voluntary association representing pistachio growers throughout the country. Founded in 1980, it is the only voluntary organization representing U.S. pistachio growers’ interests. It is governed by an 18 member board elected from a variety of states with the shared goal of increasing national awareness about the nutritional benefits of U.S. grown pistachios. For more healthy tips, visit www.thegreennut.org, or follow The Green Nut on Twitter at http://twitter.com/thegreennut.
NEW RESEARCH UNVEILED IN THE JOURNAL OF NUTRITION REVEALS PISTACHIOS PROTECT THE HEART IN A NEW WAY
Rigorous Study Shows “The Green Nut” is Rich with Antioxidants Linking Consumption to Reduced Risk of Cardiovascular Disease
Growing evidence continues to build about the many benefits of consuming pistachios on a daily basis. New research published today in The Journal of Nutrition demonstrates that antioxidants in pistachios help reduce the risk of heart disease. This most recent nationally published study conducted by nutrition scientists at Penn State University shows that eating pistachios daily has cardioprotective effects due to the rich antioxidant content which may help lower oxidized-LDL (bad) cholesterol levels.
Dr. Penny Kris-Etherton, lead researcher for this study at Penn State University, conducted a carefully controlled dose-response trial to evaluate the effect of pistachio consumption on serum antioxidant status and oxidative biomarkers (oxidized-LDL cholesterol) of cardiovascular disease. Results suggestthat incorporating pistachios into a healthy diet helps reduce oxidized-LDL cholesterol, both as a result of LDL cholesterol lowering and because pistachios increase antioxidants in the blood.
Eating pistachios daily increased serum antioxidants in study participants, such as lutein and gamma tocopherol, and decreased oxidized-LDL, when compared to a low-fat control diet without pistachios. Higher amounts of oxidized-LDL and fat-breakdown products are found in atherosclerotic plaques. These substances are thought to play a role in development and progression of atherosclerosis, the collection of fatty materials along the arteries. Lowering oxidized- LDL decreases the risk of heart disease. Pistachios’ positive effects on many heart disease risk factors likely reduce overall heart disease risk more than just a decrease in total and LDL cholesterol alone.
“In the past, many studies have focused on the role of lipids and cholesterol in heart disease,” said Dr. Penny Kris-Etherton, researcher at Penn State University’s Department of Nutritional Sciences. “Pistachios are the only nut that give you significant amounts of lutein and zeazanthin – 342 mg per ounce. They also provide 6.4 mg of gamma tocopherol. This study validates the significant antioxidant benefits of consuming pistachios. We plan to continue to explore the positive role pistachios play in the American diet.”
This is the third study conducted by Penn State’s lead nutrition science researchers that correlates pistachio consumption and heart disease prevention. In 2008, results from a Penn State study (Gebaurer, et al 2008) demonstrated that regular consumption of pistachios had cholesterol lowering effects. Pistachios lower total and LDL cholesterol levels, which are important factors in reducing the risk of heart disease.
In 2009, Penn State revealed the results of a second study finding that pistachios have beneficial anti-inflammatory properties. Inflammation is a newly discovered risk factor for heart disease, as well as other chronic diseases. Dr. Kris-Etherton’s latest research is now indicating that pistachios work on a third level to reduce the risk of heart disease, by increasing serum antioxidants and reducing oxidized- LDL.
Antioxidant Study Method
Participants began the current study by eating a typical American diet consisting of 35 percent total fat and 11 percent saturated fat for two weeks. They then tested three diets for four weeks, each with approximately a two-week break between each diet. All three diets were variations on the Step I Diet, a cholesterol-lowering diet in general use. The diets included, as a control, a Step I Diet with no pistachios and about 25 percent total fat and 8 percent saturated fat. The pistachio-enhanced diets were Step I Diets combined with 10 percent (about 1.5 ounces of pistachios) and 20 percent (about 3 ounces of pistachios) of the calories supplied by pistachio nuts, respectively. The 10 percent pistachio diet had 30 percent total fat and 8 percent saturated fat, and the 20 percent pistachio diet had 34 percent total fat and 8 percent saturated fat.
The participants ate half their pistachios as a snack and incorporated the rest into meals. All the test diets had the same amount of saturated fat and cholesterol, and varied in the amount of unsaturated fat provided by the pistachios. The diets were matched for antioxidants A, C, lutein and tocopherols.
The Results
Antioxidants were significantly increased after eating pistachios, including lutein, gamma tocopherol, alpha carotene and beta carotene. Lutein, alpha and beta carotene were greater after eating both 10 percent and 20 percent pistachios diets, compared to the average American diet without pistachios. Gamma tocopherol was significantly higher after the 20 percent pistachio diet. Oxidized-LDL was significantly lower after the 20 percent pistachio diet. This decrease in oxidized-LDL correlated with the significant increases in the antioxidants lutein and gamma tocopherol.
The Research
The research was published in an article entitled, “Pistachios increase serum antioxidants and reduce serum oxidized-LDL in hypercholesterolemic aduts.” C.D. Kay, Ph.D., S. K. Gebauer, Ph.D., Sheila G. West, Ph.D., P.M. Kris-Etherton, Ph.D., Department of Nutritional Sciences,Department of Biobehavioral Health, and Integrative Biosciences, The Pennsylvania State University, University Park, PA. (2010).
Pistachios Facts
Pistachios – the only Green Nut – are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat, the majority of which comes from monounsaturated and polyunsaturated fat. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. One serving of pistachios has as much potassium (300mg, 8 percent) as an orange (250mg, 7 percent), making it a nutritious snack choice or ingredient to incorporate into daily diets.
The Green Nut
The Green Nut ™ and TheGreenNut.org is a nutrition awareness campaign sponsored by the Western Pistachio Association (WPA). Based in Fresno, California, the WPA is a voluntary association representing pistachio growers throughout the country. Founded in 1980, it is the only voluntary organization representing U.S. pistachio growers’ interests. It is governed by an 18 member board elected from a variety of states with the shared goal of increasing national awareness about the nutritional benefits of U.S. grown pistachios. For more healthy tips, visit www.thegreennut.org, or follow The Green Nut on Twitter at http://twitter.com/thegreennut.
‘GO GREEN’ AND GET SERENE DURING NATIONAL STRESS AWARENESS MONTH
Leading Nutrition Expert Alyse Levine Teams Up with TheGreenNut.com to Ease Your Stress with Healthy Choices
April marks National Stress Awareness Month – this year, “Go Green with Pistachios” and deal with stress in a healthy manner. Stress is a difficult factor of everyone’s life, but coping with stress in a positive way can make a huge difference in your health. A study conducted by Penn State suggests that eating 1.5 – 3 ounces of pistachios a day may reduce your biological response to stresses of everyday life, such as high blood pressure.[1]So go ahead, let stress make you GO NUTS!
“We can’t avoid all the stressors in our lives, but my research has shown that eating nuts (such as pistachios, walnuts) and fruits and vegetables high in potassium can reduce your body’s biological response to stress,” says Dr. Sheila West, researcher at Penn State.
According to the American Psychological Association, stress can be a reaction to a short-lived situation, such as being stuck in traffic, or can last a long time if you're dealing with serious situations. Stress becomes dangerous when it interferes with your ability to live a normal life over an extended period.
Who’s Stressing?
An APA poll on the causes of stress reports that two-thirds (66 percent) of Americans identify the economy as a significant source of stress in their lives and three-quarters (75 percent) are stressed by money. In addition, almost one half of Americans (48 percent) report that job stability is a significant cause of stress. Being aware of stress is important, but these triggers may be unchangeable.
“Stress affects the body physically just as much as it does mentally,” says Green Nut Ambassador and Livestrong.com Nutrition Advisor Alyse Levine, MS, RD. “When you can’t change your circumstances to reduce stress, the best thing to do is take care of your body through diet, exercise and adequate sleep.”
The Green Way to Cope
Alyse offers these tips to help combat stress in healthy ways:
Spend time with others. Often times when people are stressed, they cut out quality time with friends and family to make time for work. Making time for loved ones can be calming and restorative to your health, actually making you more productive when you get back to work.
For more advice from Alyse on how to get healthy and staying stress-free this April, visit www.thegreennut.org.
The Green Nut
The Green Nut ™ and TheGreenNut.org is a nutrition awareness campaign sponsored by the Western Pistachio Association (WPA). Based in Fresno, California, the WPA is a voluntary association representing pistachio growers throughout the country. Founded in 1980, it is the only voluntary organization representing U.S. pistachio growers’ interests. It is governed by an 18 member board elected from a variety of states with the shared goal of increasing national awareness about the nutritional benefits of U.S. grown pistachios. For more healthy tips, visit www.thegreennut.org, or follow The Green Nut on Twitter at http://twitter.com/thegreennut.
[1]S. G. West1, C. D. Kay1,2, S. K. Gebauer3, D.M. Savastano1,2, C. M. Diefenbach1, P.M. Kris-Etherton2,3. Pistachios reduce blood pressure and vascular responses to acute stress in healthy adults 2007. American Society of Nutrition Annual Meeting in Washington, DCS1Departments of Biobehavioral Health, 2Nutritional Sciences, 3Integrative Biosciences, Pennsylvania State University
We often equate getting to a healthy weight with dieting. How many times have you said, “The diet starts tomorrow!” only to find that you didn’t start the diet or went off it a week or two later?
Turns out, getting to a healthy weight means so much more than just dieting. It’s about eating healthfully, habitually and getting active -- it’s about lifestyle change. Sister to Sister can help you make lifestyle changes to achieve permanent weight loss and get heart healthy.
Reducing the amount of calories you eat may be simpler than you think, and you can still have great-tasting, satisfying meals that can be easily prepared.
Changing what and how you eat can certainly help you lose weight, but adding activity to your lifestyle can speed up the process, improve your mood, and make your body stronger.
Successful weight loss begins with a personalized plan. These five steps can help.
Step 1: Set goals
Effective and lasting weight loss happens slowly over time. You can greatly improve your heart health by losing just five to ten percent of your starting weight – slowly, at a rate of one to two pounds lost per week. That doesn't mean you have to stop there, but it’s a great beginning target.
Any successful plan begins with small, attainable goals that are right for you. The goals should be:
Your overall goal is to lose weight and maintain that new weight. The specific goals to get there are about your lifestyle habits. Changing your eating and physical activity habits will lead to long-term weight loss and new lifelong habits.
Goals will be different for each person. Here are some examples:
By making small changes and forgiving yourself if you happen to stray from your plan once in a while, you’ll stay motivated and focused.
Step 2: Write down your goals
Writing down your goals -- and the reasoning behind them -- lends importance to the work you are doing and helps you stay focused.
Step 3: Track your numbers
Your weight will fluctuate day to day based on factors like water retention, so don’t expect to see results every day. Still, you’ll want to keep track of how your weight is changing:
Step 4: Build slowly
Once you’ve followed your goals for a month or two, add on two or three more goals to pursue. Again, make them measurable, attainable, and forgiving. By building upon small changes, you’ll start to see results -- and every small change you make can lower your heart disease risk.
Step 5: Reward yourself
Rewarding yourself along the way can help motivate you to keep going. Buy yourself a small gift or perhaps indulge in an uninterrupted hour to take a hot bath. Whatever treat signals “good job” to you, just be sure it is something other than food!
Most people reward themselves after a certain period of time or after they’ve accomplished a particular goal. Choose the system that is best for you.
Step 6: Get emotional support
Getting to a healthy weight is always easier if you have people supporting your effort. Engage friends or family members to set their own goals and join you, or simply to cheer you on. Also, visit the Sister to Sister online community to talk with other women who are on the same weight-loss journey toward heart health.
Be sure to download our Managing Your Weight fact sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download.
Finding the time and energy to exercise can be difficult, we know. But physical activity is important — critical, in fact — if you want to lower your heart disease risk.
You may be surprised to learn what qualifies as “physical activity.” It’s not just training for a marathon or lifting weights at the gym. Walking to work, gardening, square dancing on a Saturday night...anything and everything that gets you moving counts.
Sounds more appealing already, eh? No matter your starting point, here’s how to increase your activity level without feeling overwhelmed.
Step 1: You are just getting started
Step 2: You want to increase your activity level.
Step 3: You Want to Maintain Your Activity Level
In addition to your planned exercise activity sessions, increasing your everyday activity can have benefits foryour heart.
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Examples of moderate amounts of physical activity |
|
|
Common Chores |
Sporting Activities |
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Washing and waxing a car for 45-60 minutes |
Playing volleyball for 45-60 minutes |
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Washing windows or floors for 45-60 minutes |
Playing touch football for 45 minutes |
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Gardening for 30-45 minutes |
Walking 1.75 miles in 35 minutes (20min/mile) |
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Wheeling self in wheelchair 30-40 minutes |
Basketball (shooting baskets) 30 minutes |
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Pushing a stroller 1.5 miles in 30 minutes |
Bicycling 5 miles in 30 minutes |
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Raking leaves for 30 minutes |
Dancing fast (social) for 30 minutes |
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Walking 2 miles in 30 minutes (15 min/mile) |
Water aerobics for 30 minutes |
|
Shoveling snow for 15 minutes |
Swimming laps for 20 minutes |
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Stair walking for 15 minutes |
Basketball (playing game) for 15-20 minutes |
|
|
Bicycling 4 miles in 15 minutes |
|
|
Jumping rope for 15 minutes |
|
|
Running 1.5 miles in 15 min. (10min/mile) |
Be sure to download our Exercising For Your Heart fact sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download
Stress is much more than an emotion. It can put a physical strain on your heart or worsen other heart disease risk factors. Fortunately, there are ways to manage your stress and improve your health!
The first step to stress management is recognizing what makes you stressed and learning how to react. After you’ve identified your sources of stress, you can try to avoid them. When you do feel stressed, the following techniques can help you gain control of your situation and stay positive.
Be sure to download our Managing Stress fact sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download.
The lives of children and teenagers can be complicated. Pressure from school, friends and parents can build to create an emotionally stressful environment, which can lead to unhealthy eating habits that continue into adulthood.
Luckily, parents and caregivers can help jumpstart and sustain a healthy lifestyle for children and adolescents. A healthy child begins with a healthy home, and helping your child make smart choices is the first step. As a parent or caregiver, you play the important role of guide and coach for your children as they make choices about eating. Generally, children choose foods that are served most often, are easily available, and are ready to be eaten. So, making it easier for your children and teens to reach for healthy snacks-like placing baby carrots in small bags on the last shelf of the refrigerator-is one way to encourage your children to eat more vegetables and less sugar.
Sometimes parents or caregivers use dessert as a reward for eating healthy. But using it or any junk food as a reward actually encourages unhealthy eating. Studies have shown that children whose parents use food to encourage positive behavior show increased preference for the food that is awarded. Healthy eating doesn't need to be a trick-children should look at healthy foods as tasty and desirable.
The act of eating is almost as important as the kind of foods you and your child consume. For example, research has shown that children who eat meals with their families at the dinner table have healthier diets. Kids communicate more with their parents when they have family meals. As a result, these children are better adjusted and are less likely to participate in risky behaviors. On the other hand, children who regularly watch TV during meals have less healthy diets, as do children who frequently eat out. Making dinner time a family event, even if the meal is simple healthy meal like a garden salad and grilled chicken, encourages a healthy attitude towards eating.
Most importantly, parents serve as role models for their children's healthy eating and are key agents in initiating behavior change around food. Also, making movement a cornerstone of your family's routine will encourage positive behavior change. Exercising as a family is a great addition to a healthy diet.
"A healthy family environment is a major part of having a healthy child," says psychologist Dr. Mary Alvord. "Making the healthy choice the easiest choice will help increase the overall well-being for everyone in your family"
Source: American Psychological Association (Updated May 2009)
Special thanks to psychologists Jana Martin, PhD, Kirsten Davison, PhD and Mary Alvord, PhD for their help in writing this article.
Finishing school, starting camp, and looking forward to family vacations all make summer exciting for children. However, tough economic times have forced many families to postpone or cancel summer plans, disappointing children who were looking forward to the yearly family trip or other summertime activities. Cutting back on family budgets does not have to mean cutting back on fun, nor do fun family activities have to break the bank. Summer vacation is an ideal opportunity for families to share in healthy activities, increase physical activity, and make a greater effort to eat right.
"Summer is a great time for a mid-year resolution," says Dr. Katherine Nordal, the executive director for professional practice at the American Psychological Association. "Making physically and emotionally healthy decisions for your children and family is a positive way to start the summer and prepare for the coming school year."
Raising a child with healthy eating and activity habits is now more important than ever. According the Center for Disease Control and Prevention, approximately 17 percent of children are classified as overweight or obese in the United States. Changing behaviors around food and activity is a sometimes difficult, but doable process for parents. Making a commitment to having a healthy family will help children avoid the emotional pain and physical limitations that can come with being overweight.
Activities, such as playing Frisbee as a family or making healthy meals that you and your child cook together, are examples of some ways to put a fun spin on a choosing a healthier lifestyle.
"Children need a commitment from parents and caregivers to help them give up unhealthy behaviors and make more active and healthy choices." says Dr. Nordal. "And taking time to enjoy activities as a family is important to the entire family's emotional health. Spending time together taking walks or riding bikes around the neighborhood or going to the community pool as a family are all healthy ways to reduce stress and anxiety and build stronger family relationships."
Source: American Psychological Association
Mothers in the "sandwich generation," ages 35-54, feel more stress than any other age group as they balance the demanding, delicate acts of caring for growing children and their aging parents, according to the American Psychological Association's 2007 Stress in America survey. And while nearly two-in-five men and women in this age group feel overextended, the survey reveals that more women than men report experiencing extreme stress and say they manage their stress poorly.
Nearly 40 percent of those aged 35 -54 report extreme levels of stress (compared to 29 percent of 18-34 years old and 25 percent of those older than 55). This stress takes a toll not only on personal relationships-83 percent say relationships with their spouse, children and family is the top source of their stress-but also on their own well-being as they struggle to take better care of themselves. It's a good practice for moms and their families to recognize the importance of addressing stress and managing it in healthy ways.
"It's not surprising that so many people in that age group are experiencing stress," says psychologist Katherine Nordal, Ph.D., executive director for professional practice, American Psychological Association. "The worry of your parents' health, and your children's well-being as well as the financial concern of putting kids through college and saving for your own retirement is a lot to handle."
Mothers often put their family needs first and neglect their own. Mothers need to manage their stress for their own health benefits, and also for those around them. How a mother manages stress is often a model for the rest of the family. Other family members will imitate her unhealthy behavior.
Source: American Psychological Association
According to a recent survey by the American Psychological Association (APA), many Americans - both adults and youth - experience high levels of stress. Adults can more readily identify feelings and causes of stress, and consider ways to manage it. Young people, however, may not recognize signs of stress or know how to respond effectively. Parents can offer valuable assistance and provide empathy and understanding. By knowing what to listen to and watch for and by seeking out opportunities to engage in conversation with children of all ages, parents can help their children to better manage life challenges.
1. Be Available
Initiate conversations by sharing what you have been thinking about, or what other kids may be thinking about, rather than beginning a conversation with a question.
2. Listen Actively
Realize that your children may test you by telling you a small part of what is bothering them. Listen carefully to what they say, encourage them to talk and they may share the rest of the story.
3. Respond Thoughtfully
4. Consider
If you have concerns that your child is experiencing considerable stress and the ideas are not sufficiently helping, seek advice from a licensed mental health professional such as a psychologist. Psychologists have specific training that can help both you and your child successfully manage overwhelming stress.
Source: American Psychological Association
This tip sheet was made possible with help from APA members Mary Alvord, PhD, and David J. Palmiter, Jr., PhD, ABPP.
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One day you may find that someone you care about - a spouse, parent, relative, or close friend - needs help negotiating the daily tasks of life. Perhaps that day has already come. Close to 49 million informal or family caregivers offer assistance of all sorts to adults in America, according to the National Alliance for Caregiving and AARP. Their efforts are vital to the lives of people struggling with illness, disability, or the changes that often accompany aging.
The spectrum of tasks that unpaid caregivers undertake is truly vast. Some, such as grocery shopping and cooking, are familiar to us all. Giving injections, changing bandages, calming an agitated parent suffering from Alzheimer's disease, or helping a disabled partner get from the bed to the bathroom can be far more daunting. But through countless unheralded contributions like these, caregivers allow millions of Americans to continue to live as independently as possible.
Talking With Your Loved One
Discussing needs can be a prickly business. It may be easy for you to imagine what sort of help is necessary, but much harder to discuss it openly or come to an agreement with the person who needs care.
Ask the person in need of care to spell out what he or she believes would help. One way to open a conversation is to say: "I've wondered if you're having any trouble with _______." Or, "I've noticed it is getting harder for you to _______." If offers of help are flatly declined, you might call in a second opinion about the need for assistance. Try talking to the person's doctor or trusted relatives or friends. Their opinions may carry more weight than your own. Some doctors, particularly geriatricians, may be willing to schedule and attend a family conference to talk about what is needed. Geriatric care managers or social workers can also help facilitate these kinds of discussions and present a range of options.
Encourage forethought
Whenever possible, it helps enormously to plan ahead for certain types of assistance, such as good nursing home care and insurance coverage. You might start a conversation by saying: "I read about Medicaid planning in the news today. Do you know about this?"
Be sensitive
In many families, parents never talk to their children - even after they become adults - about finances or health problems. And it is hard to ask sensitive questions of a relative, spouse, or partner who already feels pressured from illness. Raising concerns about your own financial future can make it easier for you to ask your parent about his or her finances. The same tactic may work well for discussing end-of-life decisions. You may find that the person wants to acknowledge these issues. It can be a relief to talk frankly about troubling topics and share concerns rather than hiding them.
Honest talk for tough decisions
Certain topics - for instance, that an individual shouldn't be driving or that it's getting too difficult to continue caring for a person at home - are painful to discuss for everyone concerned. Even so, telling white lies or making promises that are impossible to keep can come back to haunt you.
No one ever wants to go to a nursing home, for example, but instead of pledging that this will never happen, it may be best to promise only that you will try hard to work out other solutions for as long as possible. If you know a nursing home is the best long-term option, it doesn't help to suggest that such a move is just for a few weeks. When those weeks are over, the reckoning and sense of betrayal are impossible to sidestep. It's better to acknowledge that these are hard, sad decisions replete with many layers of loss.
You might put these sentiments into your own words: "I know it's very hard to even think about moving to a nursing home. But we can't supply all the care you need anymore. I worry about you constantly, especially when I'm not available. I've tried really hard, but I can't keep everything going. We need to think about finding a place where you'll be safe and well cared-for all the time."
If appropriate, you might mention concerns about your own health and well-being or worries about what might happen if you become ill or unable to offer enough care. A single conversation is rarely sufficient. Let the person you are caring for grieve the loss. Moving toward a solution is likely to take time and several discussions.
One thing to keep in mind in situations where judgments might differ is that people are often willing to assume a level of risk to their safety or well-being in exchange for autonomy and personal choice. If a loved one chooses to live in a situation that seems too risky to you, you might need the help of a doctor to determine decision-making capacity. If your loved one can fully understand the consequences of his or her decisions then you must abide by them, whether you agree with them or not.
This information was provided by Harvard Health Publications.
Helping children learn how to care for their health begins when they are toddlers, and one of the most fundamental principles that need to be ingrained into children is healthy eating habits. In order to encourage and maintain a healthy weight, parents and children need to be able to make smart food choices and to encourage physical activity to burn calories.
We have compiled a list of ideas on how to encourage healthy eating habits for children:
Taking the first steps:
Preparing your children:
Taking the first steps:
Tips on encouraging healthy eating habits:
Another part of balancing the calories that children consume from food and beverages is to engage in an appropriate amount of physical activity and avoid too much sedentary time.
In addition to being fun for children and teens, regular physical activity has many health benefits, including:
Children and teens should participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably on a daily basis. Remember that children imitate adults, so start adding physical activity to your own daily routine and encourage your child to join you.
Some examples of moderate intensity physical activity include:
In addition to encouraging physical activity, help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web to no more than 2 hours per day. Additionally, the American Academy of Pediatrics (AAP) does not recommend television viewing for children age 2 or younger.
Instead, encourage your children to find fun activities to do with family members or on their own that simply involve more activity. Use this resolution to become a "healthier family" as an opportunity for increasing the emotional bonds with your family. Being physically active is a great way to spend time together!
Rest assured knowing that the habits that you implement in their formative years will have a lasting impact in their adult life, and by encouraging healthy eating habits, you will be giving them a gift that lasts a lifetime.
Giving up cigarettes can be tough, but it is possible! Although quitting isn’t easy, many former smokers have succeeded in putting tobacco behind them for good. Here are some tips that can help you become one of them.
Remember, you’re not alone! Your friends, family, and Sister to Sister will all support you as you make heart healthy changes.
If someone you know is trying to quit smoking, there's a lot you can do to help. Simply being supportive and available to lend an ear is a big part of the process. Propose activities to keep the person active-and away from the temptation to light up.
It's important to remember that quitting is tough; if your loved one slips up along the way, don't criticize his or her efforts. When friends seem to be struggling, continue to encourage them and let them know how much you admire them for their efforts. Recognize and congratulate small milestones, and realize that your loved one may be more cranky than usual. Sometimes the best thing you can be is a sounding board, or even an emotional punching bag, for whenever a bad craving strikes. Use the tips below to help make these transitions easier.
You can gently encourage someone who smokes to quit. Think of your comments about smoking as only one event that moves that person toward quitting.
Family and friends are a valuable source of support and motivation for a person who is trying to quit smoking. People who have already quit are an even greater source of comfort and can offer tips for success.
If a person who smokes asks for your support while trying to quit, you can:
Most people try to quit smoking many times before they are successful. Don't give up your efforts. If the person you care about fails to quit, you can:
Many common activities or events can trigger the urge to smoke. Knowing how to deal with them can help you deal with these triggers:
Activities at work and social events may trigger the urge to smoke. Here are some suggestions for avoiding these triggers:
Now that you have your healthy foods in front of you, what should you do with them? When you start cooking, you should know that both certain ingredients and preparation methods can add unwanted saturated fat and cholesterol to your dishes – but there are plenty of ways to keep things both healthy and tasty.
Sister to Sister's Recipe Finder is a great resource for recipes that taste great and are good for your heart, too. You can also use the tips below to give your family's mealtime standbys a heart healthy overhaul.
You don’t have to give up taste to keep your saturated fat and cholesterol intake low. Here are some substitutions that will leave you feeling satisfied.
There are plenty of tasty alternatives to salt. Here are some spices and other substitutions that can make even the healthiest foods flavorful.
Be sure to download our Eating For Your Heart fact sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download.
Choosing heart healthy foods doesn’t mean that you can’t eat at restaurants or at social events. By keeping a few guidelines in mind, you can sit back and enjoy eating out!
Be sure to download our Eating For Your Heart fact sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download.
To reach or maintain a healthy weight, you have to watch what you eat — literally. That’s because your brain can trick you into thinking you’re eating less than you actually are. Here’s how to keep your portion sizes reasonable.
The serving size on a nutrition label is not a recommended amount of food to eat, but a quick way of letting you know the calories and nutrients in a certain amount of food. As you read nutrition labels, you may be surprised to learn how many servings are actually in a food package. The sample label below indicates that the can contains two servings that are 250 calories each.
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| Source: NHLBI |
A portion indicates how much of a food you choose to eat at one time. While most of us try to limit our portion sizes to a single serving, we’re not always successful. Learning to eyeball a reasonable portion size in relation to everyday items is one strategy that can help.
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Serving |
Size to Eyeball |
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4 oz portion of meat |
Your palm (minus your fingers)or a deck of cards |
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1 oz portion of cheese or meat |
Your thumb (tip to base) or |
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About ½ cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta |
Your fist or a baseball |
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2 tablespoons peanut butter |
A ping pong ball |
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¼ cup of dried fruits or nuts |
A golf ball or large egg |
You can also measure portion size using a food scale or other device and the guidelines below.
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Food Group |
Number of Servings |
Healthy Portion |
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Lean meat, poultry, fish, and dry beans |
< 6 ounces |
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Eggs |
< 4 yolks a |
|
|
Lowfat milk, yogurt and cheese |
2-3 |
|
|
Fats and oils |
< 6-8* |
|
|
Fruits |
2-4 |
|
|
Vegetables |
3-5 |
|
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Breads, cereals, pasta, rice and other grains |
6-11 |
|
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Sweets and snacks |
Now and |
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Portion control can be tricky, so try these simple strategies for keeping your portion sizes in check.
Be sure to download our Eating For Your Heart fact sheet which contains this information in a printer friendly version.
This heart health fact sheet is also available in Spanish to download.
Got questions about heart disease? Good! That means you're motivated to take control of your heart health so you can live longer, live better.
If you've been screened for heart disease by Sister to Sister, you've already experienced how helpful it can be to discuss your results with a medical professional. If you've yet to have this heart health conversation, Time to Talk Cardio is a website that offers an impressive tutorial prepare you.
Below are the questions women ask us most frequently after a screening. Use them to guide your exploration of our website and in conversations with your doctor. For your convenience, we've also created a printable version that includes a format for recording your screening results. Print and use it for taking notes at your next doctor visit.
Sometimes, lifestyle changes alone are not enough to control heart disease risk factors. That’s when doctor-prescribed medications — to treat high blood cholesterol, high blood pressure, or heart disease itself — can help.
If you’re on any of these medications, you’ll still want to practice heart-healthy habits. After all, that’s what helps to keep your medication dosages low. You’ll also find the following tips helpful.
Keep a list. Write down in one place all of the medications, over-the-counter drugs (including aspirin), vitamins, and supplements you take. (Our printable chart makes it easy.) Remember to add any new medications to your list. Include the following:
Read labels. Before taking a medication, check the label to be sure you have all the right information about how to take it. Call your pharmacist or doctor if you have any questions. Note warning labels that say “may cause drowsiness” or “take with meals.”
Know the side effects. Since many medications can cause side effects, be sure to ask your doctor or pharmacist what to look for and read the information that comes with your medication. If you think you may be experiencing side effects, call your doctor immediately.
Use a pill container. Most pharmacies sell containers that allow you to sort a week or even a month’s worth of pills by the day of the week.
Get into a routine. Taking your medication at the same time each day makes you less likely to forget and may also be important for your medication’s effectiveness. It can also help to place notes around the house (on the mirror in your bathroom or on the window at your kitchen sink) to remind you to take your pills.
Follow safety guidelines. Never share your prescription medications or take medication prescribed for others. Also, do not take expired medication. Finally, keep all medications out of children’s reach.
Before you leave the doctor’s office, ask...
Before you leave the pharmacy...
Generic drug facts
Generic drugs are safe, effective, and approved by the Food and Drug Administration (FDA). They have the same dosage, safety, quality, performance, and strength as the brand-name drug. The color or flavor of a generic medicine may be different from the brand-name drug, but the active ingredient is the same. They also usually cost less than the brand name drugs.
Use our handy chart to keep track of your medications. Be sure to include medications prescribed by your doctor, over-the-counter drugs, and any vitamins or supplements.
A word about daily aspirin
You’ve likely heard about the benefits of daily aspirin therapy to reduce the risk of a heart attack or stroke, especially for people over age 65. For some women, however, daily aspirin causes gastrointestinal bleeding. Before taking aspirin, talk with your doctor about the risks and benefits based on your own health.
If you’ve made a commitment to live a heart healthier lifestyle, here’s a tip that will get you far: Build yourself a support system of people who will not just cheer you on, but who will also join your efforts.
Research shows that it’s easier to stick with new, healthy behaviors when you’re not going it alone. So take a low-fat cooking class with your spouse. Sign up for a bike-athon with your kids. Encourage your co-workers to grab lunch with you at the local salad bar instead of the nearest fast food joint. And above all else, invite your girlfriends to get on board.
Infusing heart health into your social life is easier than you think. Just explain to your friends that one in four women will die from heart disease, and that significantly more women than men lose their lives to it every year. Then set out to be a heart health role model…and watch your friends follow your lead!
Need a few ideas to get you started? Try these.
Golf is a terrific way to spend the day with a girlfriend -- basking in the sunshine, sharing personal stories, and also burning calories! According to Julieta Stack, LPGA Pro Golf Instructor for the Classic Five Golf Courses in Maryland, “One of the best ways to enjoy an evening out with the girls is to start with a round of twilight golf, and then head to the clubhouse or a nearby restaurant for dinner.” Because you just exercised, your metabolism will work harder to burn off your meal. And if you skip the golf cart and walk the course, you’ll have burned about 5 to 8.5 calories per minute (compared to 2.5 to 3.7 with the cart).
Go berry picking with a girlfriend and then enjoy the “fruits” of your labor by making heart healthy berry smoothies that not only taste good but are good for you, too! If the season’s not right for berry-picking, go for a walk instead and use frozen berries to whip up a healthy reward. Try this easy smoothie recipe, from our friends at Eating Well.com:
1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or Splenda Granular (optional)
Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.
Call a friend to join you for a walk. Not a ho-hum walk around the block, but instead a nature walk through the woods, a shell-collecting stroll at the beach, even a walk-and-window shop trip to the mall. If you walk just 20 minutes a day, every day for a month, you can lose up to 1 inch off your waistline! It’s amazing what some good old fashioned walking can do.
While researchers are still working to understand the scientific impact stress has on heart health, there’s no question that there’s a connection. You’re more likely to prioritize tension-taming if it involves plans with your friends, so make a date to get a manicure or go shopping together for nail color and then paint each other’s nails. Get tickets together to go to the symphony, or to attend a concert at a local university or music school. Or, meet at your local yoga studio for a class or your local knitting store for a therapeutic “stitch and bitch” session. Don’t have the time (or money!) to get away with a friend? Then make a daily date to talk on the phone or over the backyard fence, and chat away your inner stresses.