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Do Valentine’s Day The Heart Healthy Way

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.

If you want help with meal prepping and weight loss, contact Courtney! She has a few spots left in her Nutrition Impact on Thursday nights at 6pm! Email [email protected] for more info.

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