WEST COVINA SUNRISE ROTARY 2009-2010
October 14, 2009
This Week's Program
For those of you that attended the meeting this morning, have the images of atherosclerosis vanished from your mind?
One of the questions no one asked (and probably because we all know the answer) is, how do we prevent atherosclerosis?
As much as you can count on Paul to correct any imperfections that cross his path, you can count on me to give you dietary advise (I know you didn't ask)! I took the liberty to do a little research on line.
I know it is lengthy, but it will help your heart! All this information can be found in webmd.com
Heart Disease: Heart-Healthy Diet
A heart healthy diet begins by paying close attention to what you eat. You can reduce your chance of developing atherosclerosis, the blocked arteries that cause heart disease with a heart healthy diet. If the artery-clogging process has already begun, you can slow the rate at which it progresses.
Feed Your Heart Well
Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy nutrition strategy can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugars, and reduce body weight. While most dietary plans just tell you what you CAN'T eat, the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-saving foods is just as important as cutting back on others.
Here are nine nutrition strategies to reduce your risk:
Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon.
Eat more vegetables, fruits, whole grains, and beans. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
Choose fat calories wisely. Keep these goals in mind:
Limit total fat grams.
Eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, hard margarine, salad dressing, fried foods, snack foods, sweets, and desserts).
When you use added fat, use fats high in monounsaturated or polyunsaturated fats (for example, fats found in canola, olive, and peanut oil).
Eat a variety -- and just the right amount -- of protein foods. Commonly eaten high-fat protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein and choosing the leanest protein sources.
Limit cholesterol consumption. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day if your cholesterol is normal. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.
Other Heart-Healthy Strategies
Reduce salt intake. This will help you control your blood pressure. (Canned foods are loaded with sodium!)
Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
Hydrate. Water is vital to life. Be sure to stay adequately hydrated.
Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.
Upcoming Programs
RUMMAGE SALE
Date: Saturday October 17th
Time: 0700-1200 (or as soon as the last item is sold ) J
Where: Country Club Center …Citrus/S. Garvey (Rick?)
We will be posting the Rummage sale on Craig’s list. Volunteers will be needed to set up/help the shoppers and break down.
I would like to know if you are planning to donate items. The success of the event will be based a lot on how much we have to offer.
If you have stuff and won’t’ be able to make it, bring it to my house and I will see that it gets to the rummage sale.
Red Ribbon Ralley
Date: Saturday October 25th
Time: 7am-noon
Where: West Covina High School (Home of the Bulldogs)
Cost: FREE!
This is a family friendly event so please bringthe kids.
COSMIC BOWLING
Date: Saturday November 14th
Time: Noon-3 pm
Where: West Covina Lanes
Cost: $20 per bowler (includes 3 games/shoes and ball rental)
We will also have 50/50 raffle and other events. (Tedesco’s b-day happens to be that day too)
This is a family friendly event so plan on bringing the kids.
Noteworthy News
RESPONSE to Main Article:
Paul LaCommare(1st to respond)- what about a vegetarian diet?
Mark Tedesco- I see nada in there about my bloody mary... YEA!
SPECIAL THANKS
This Newsletter was made possible by author Carolina Chacon
|
print this page
