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Potassium is another important part of the DASH diet. Getting enough of this mineral may help lower your blood pressure. It's best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:
Potato: 926 mg
Sweet poteto: 540 mg
Banana: 420 mg
Avocado (1/2): 345 mg
Cooked spinach (1/2 cup): 290 mg
Exercise for 30 minutes on most days of the week:
Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease. Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions. And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts
If olive oil is high in fat, why is it considered healthy?
From Donald Hensrud, M.D.
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat. If your diet emphasizes unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), instead of saturated fats and trans fats, you may gain certain health benefits. MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs may lower your total cholesterol and low-density lipoprotein cholesterol levels. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. But even healthier fats like olive oil are high in calories, so use them only in moderation. Choose MUFA-rich foods such as olive oil instead of other fatty foods — particularly butter and stick margarine — not in addition to them. And remember that you can't make unhealthy foods healthier simply by adding olive oil to them. Also, be aware that heat, light and air can affect the taste of olive oil and possibly its health-promoting nutrients. Store olive oil in a dark, room-temperature cupboard, or even in the refrigerator. The fats and healthy phytonutrients in olive oil — as well as the taste — can slowly degrade over time, so it's probably best to use it within a year or within six months once opened.
Grain products to choose
Grain products to limit or avoid
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