By Courtney Butterfield
Don’t fall for the marketing scheme of Valentine’s Day with all the candy out there! Try these tips, instead!
- Fat should make up 20 – 35 percent of your total calories, with only 10 percent coming from unhealthy, saturated fat.
- Fatty fish, such as salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The recommended intake for omega-3 fatty acids is 500 milligrams per day. That’s about two 6-ounce servings of fatty fish per week.
- Eat less fatty meats and more plant-based foods, such as fruits and vegetables. Not only are fruits and vegetables low in calories and high in fiber and antioxidants, they can help keep blood pressure in check.
- Aim for 4,700 milligrams of potassium every day for good blood pressure. That’s at least 2 cups of fruit and 2½ cups of vegetables daily. The best picks are tomatoes, leafy greens, potatoes, bananas and squash.
- Aim for at least 30 to 60 minutes of regular, aerobic exercise most days of the week. Simple activities make a difference. This includes walking, jogging, biking and dancing. Participate in strength training, such as weightlifting, at least two to three times per week.