How Healthy Am I?

Elevated blood pressure, triglycerides and cholesterol can put you at risk for cardiovascular disease. Regular exercise and a low-fat diet rich in plant foods, fiber and healthy fats from fish can help control these factors.

Maintaining a healthy and appropriate weight can be achieved with regular exercise and following a diet based on low-fat proteins, fruits, vegetables and controlled portions of whole grain foods. Many people go through cycles of weight gain followed by quick weight loss, which results in loss of muscle mass and a slower metabolism (AKA yo-yo dieting).

Excess weight can sometimes simply be retained water. Bloating and swollen ring fingers are clues that this may be happening, and it is important to maintain normal water balance. It sounds counter-intuitive, but sometimes drinking more water will help relieve this by flushing out excess sodium (salt).

We all want to perform at our best during the day. Regular exercise and stress management can hep you sleep better and feel rested and energized for the day.

Being regular is important in order to eliminate toxins from your body. Healthy elimination can maintain a normal balance of cholesterol and other blood fats. Indigestion or irregularity can be avoided by eating 25 grams of fiber per day from fruits, vegetables and whole grains, drinking 6 to 8 glasses of water a day and reducing stress through mild exercise or meditation.

White meat from chicken or turkey and ocean-caught fish provide less fat and saturated fat than most cuts of red meat or pork. It is important to eat more of these "better-for-you" meats rather than high fat meats such as hot dogs, steaks and roasts and to balance your proteins by eating some plant proteins such as soy every day.

Exercising (& raising your heart rate) at least 3 to 5 times a week for at least 30 minutes will help keep your cardiovascular system healthy, help maintain a healthy body weight and can help reduce stress.

With our busy lives, it is tempting to pick up prepared foods or fast foods, and we often eat while we are doing other activities. Keep your eyes out for many items, such as prewashed salads, frozen vegetables, pre-cut fruits and vegetables, and quick-cooking poultry portions that make healthy meals quick to put together.

Snacking on healthy fruits and vegetables is one thing, but high-fat, high sugar treats are foods people may turn to out of stress, boredom or habit. Try replacing these foods with healthier snacks, or enjoy a hot cup of tea to help your relieve stress.

Calcium isimportant for bone health, and also helps to keep blood pressure in check. The best dietary sources are non-fat dairy products and calcium-fortified foods. Since most people don't eat enough servings of dairy products daily, a combination of foods and supplements is often needed.

White bread and pasta are processed and refined. They provide mainly starch & empty calories. It's important to get whole grain foods so you get all the good things from the whole grains, like vitamins, fiber, and protein.

Fried foods, dressing, gravy, sauces, butter and margarine add a lot of calories and saturated fat to your diet even when eaten in small amounts. Since it is difficult to control the portions, it's best to avoid these foods as much as possible.

If you wait until you are thirsty to drink water, you may already be slightly dehydrated. Your body requires water for many functions, and being well hydrated helps keep your skin and other tissues healthy.

It is important to eat at least 7 servings of fruits and vegetables to get the fiber, vitamins and minerals these foods contain. Eat a wide range of different colored fruits and vegetables to get a variety of the thousands of substances only found in plants that help keep you healthy. (And you won't be hungry if you eat that many fruits and veggies!)

Ocean-caught fish have healthy fish oils that can help to reduce the risk of heart disease when eaten as part of a healthy diet. They are also generally lower in fat than other meats and can help you maintain a healthy body weight.