Did you know cardiovascular disease kills over 460,000 women a year—that's about one woman per minute? And that 64% of women who died suddenly of coronary heart disease had no previous symptoms? That’s why during this month, American Heart Month, you should take the time to learn how to reduce your risk for heart disease and familiarize yourself with the “heart-healthy” products you can find in your local store.
Reduce the Risk
It's not hard to reduce your risk for cardiovascular disease. You can start learning to protect your heart today by taking small (yet very significant) actions like these, as recommended by the American Heart Association:
1. Celebrate with a checkup
Let each birthday remind you that it's time for your yearly physical and a talk with your doctor about how you can reduce your risk for heart disease.
2. Get off the couch
Work up to at least 30 minutes of physical activity most days of the week. Step, march, jog in place—you can even do it while watching TV.
3. Quit smoking in four steps
Can't go "cold turkey"? Cut the number of cigarettes you smoke each day in half; then cut that number in half; cut it in half again; finally, cut down to zero!
4. Drop a pound or two
By cutting out 500 to 1,000 calories a day you can lose up to two pounds per week, and gradually bring yourself closer to a heart-healthy weight.
5. Become a salt detective
Check out the Nutrition Facts panel on packaged foods to see how much sodium (salt) they contain. Aim for a total intake of no more than 2,300 milligrams (about a teaspoon of salt) per day.
Heart-Smart Shopping
When it comes to diet, salt isn’t the only food you should limit. Eating a healthy diet overall, along with regular physical activity, is an important step in reducing risk factors for heart disease. The American Heart Association recommends eating a variety of nutritious foods from all food groups, such as choosing vegetables, fruits, whole-grain products and fat-free or low-fat dairy products, and limiting saturated fat, trans fat, cholesterol and sodium.
Fortunately, our store offers many great-tasting, convenient, nutritious options in just about every aisle. And, when it comes to packaged goods, the American Heart Association’s (AHA) heart-check mark is a great tool to identify a food that meets the AHA’s certification criteria for saturated fat, cholesterol, sodium and healthful nutrients.
Registered dietitian and author Elizabeth Somer, along with the Campbell Soup Company, offer these helpful hints for creating a "heart-smart" grocery cart:
Beverages
Look for beverages that do double duty on nutrition and taste. V8® 100% vegetable juices provide two full servings (1 cup) of vegetables in each 8-ounce glass and display the heart-check mark. There’s a low sodium variety too.
Soups and Sauces
These convenient foods now come in many heart-healthy varieties. For example Campbell’s® now offers 24 Healthy Request® soups that display the AHA’s heart-check mark. Many varieties also offer a full serving of vegetables! Also try sauces like Prego® Heart Smart Italian Sauces.
Vegetables & Fruits
There are lots of ways to help boost your intake of nutrient-packed fruits and vegetables. In addition to fresh options, the produce section contains many convenient choices, from bagged salads to pre-cut veggies and dried fruits. You can also get a serving of vegetables from products like soups and beverages.
Meats, Poultry and Fish
The AHA recommends eating fish at least twice a week, especially omega 3-rich salmon. Also, look for "lean" or "extra lean" meats and skinless chicken like Swanson® Premium Chunk Chicken.
Whole Grains
Whole grains come in many forms so it’s easy to work them in to your meal plan throughout the day. Choose high-fiber cereals and whole grain/whole wheat breads. Look at the ingredient panel to make sure the first ingredient starts with “whole” to ensure you’re getting whole grain goodness. Pepperidge Farm® breads are a great choice.
Dairy
Choose low- or non-fat milk, yogurt and cheese so you get important nutrients, such as calcium and vitamin D, without added fat.
Snack Foods
Walnuts, almonds and pistachios contain heart-healthy fats. And air-popped popcorn is a good source of fiber—perfect for eating in between meals.
Frozen Foods
Did you know frozen vegetables and fruits are just as nutritious as fresh? Stock up on a variety of frozen options to add to sauces and stir-fry, or serve as a side dish. Frozen entree options also can be easy meals—make sure to look for those that meet the AHA guidelines.