Healthy Tips - May 2009 - UT Medical Center

Healthy Tips - May 2009

HEALTHY TIP - May 25, 2009

Choose wisely from fast food menus. When eating at fast food restaurants, avoid fried foods as much as possible. Choose grilled, baked or broiled instead of fried. Grilled chicken breast and lean roast beef are better choices than a loaded down burger. If you decide to have a burger, order one without mayonnaise, sauces, cheese or bacon. Instead, have lettuce, tomato, pickles and other veggies such as cucumber, sprouts, avocado or peppers. Even mustard and catsup do not add fat like these other add-ons.

Select a baked potato instead of french fries.

Many people would be surprised at how many calories and fat are in many salads. Try order salads that are loaded with vegetables and fewer higher fat and calories items such as bacon and cheese. When ordering a salad order a low fat or fat free dressing and ask for it on the side in order to help you control how much of it you eat.

Even dessert choices are becoming more healthy. Opt for yogurt or low-fat frozen yogurt instead of ice cream and fresh fruit instead of the apple pie.

Consult your doctor if you have concerns about weight loss or beginning an exercise program.

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HEALTHY TIP - May 18, 2009

Add 15 minutes to your dog walk. Motivation is half the battle, and when you are walking your dog, you already are out and exercising. Why not add an extra 15 minutes to your walk? The extra exercise will help keep your heart healthy, and even your dog will thank you.

Even moderate physical activity has proven to improve your health. Adding additional exercise time or beginning an exercise regimen may improve your energy level and mood as well as lower your risk for developing diseases such as heart disease, diabetes, stroke and some forms of cancer.

Consult your doctor before beginning any exercise program.

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HEALTHY TIP - May 11, 2009

Keep your blood pressure around 120/80. Blood pressure higher than 120/80 can cause hypertension which can lead to strokes and/or heart attacks. Elevated levels can be lowered through active lifestyle changes such as regular exercise and a healthy low-sodium diet.

High blood pressure or hypertension is when your blood presses too hard against the walls of your blood vessels and heart, making your heart work harder than usual.

Your blood pressure changes from moment to moment depending upon your activities. It's lowest while you sleep and highest when you exercise or experience stress. While brief increases in blood pressure are normal, consistently high pressure isn't.

HEALTHY TIP - May 4, 2009

Heart healthy snack tip #1. Sprinkle fresh fruit and nuts into fat-free yogurt for a serving of dairy with no saturated fat, but contains unsaturated fat from the nuts and antioxidants from the fruit.

Unlike other fats, unsaturated fats (polyunsaturated and monounsaturated fats) may actually help lower your cholesterol. Moderate consumption of fats, which is about 25% to 35% of calories, is a good guideline. Unsaturated fats are found in fish, nuts, seeds, oils, including olives, walnuts, avocados, salmon and more.

Antioxidants help prevent damage to your cells and repair damage that already has been done. There are many foods that have antioxidants, including fruits, vegetables, nuts, grains and some meats, poultry and fish. A healthy diet of these foods may provide all of the antioxidants you need.

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Healthy Tips - May 2009