Lighten up
Keep a heart healthy with easy changes in diet
By Susan Nienow CONTRIBUTING WRITER

Cycling is a good way to get your heart pumping. Some physicians recommend exercising at least 30 minutes each day.

February is American Heart Month and a good time to pick up some healthy habits. Cardiovascular disease is the leading cause of death in the United States, making diet and exercise crucial to heart health. Although not always easy, simple changes in lifestyle can make a difference.

When asked what changes are most beneficial for your heart, Dr William Coble, medical director of cardiac rehab at CJW Medical Center, didn't hesitate: eliminate fast food, fried foods and saturated fats; limit food quantity; and eliminate excessive salt. That's it. While it sounds like it will take some of the fun out of life, many changes can be made without leaving you feeling deprived. Almonds and walnuts make healthier choices for snacks than chips and dip, for example. "You'll feel better immediately about what you're doing. Mentally you'll make a positive shift. Physically the changes will take a little longer but if you stay the course you will see progress," said Coble.

A hearth-healthy diet should include plenty of fruits and vegetables. Head for the color. Blueberries, tomatoes, oranges, cantaloupe, carrots, sweet potatoes and red bell peppers are all good for your heart. Deep green vegetables like broccoli, spinach and asparagus are also good. If you need chocolate for your mental health, then choose dark chocolate for your heart health. It contains more flavonoids which lower blood pressure.

Don't forget the omega-3 fatty acids found in tuna and salmon. Top off a meal with a glass of red wine instead of a soda. Eat whole grains.

Opt for monounsaturated fats like canola, olive, almond and peanut oils. They lower the LDL, or bad, cholesterol without lowering the HDL, or good, cholesterol. However, they all have about the same number of calories so changing your choice of oil won't help with weight loss.

Make the switch from butter or regular margarine to acceptable margarine - look for heart-healthy choices like Benecol, Promise, Brummel and Brown, and Smart Balance. See the accompanying chart for other simple heart-healthy substitutes you can make.

The other mainstay of heart health is exercise. Take the stairs - not the elevator, Coble advised. "It's a simple thing we can all do." Strive for 30 minutes of exercise a day.

Heart-healthy recipe substitutes

Making these simple changes may help you lower the saturated fat and cholesterol in your recipes.

INSTEAD OF…	CHOOSE
1 Tbsp. butter	1 Tbsp. polyunsaturated margarine or 3/4
	Tbsp. of polyunsaturated oil
Buttered bread crumbs	Crushed cereal
Buttered pan	Non-stick cooking spray
1/2 cup shortening or lard	3/4 cup vegetable oil
8 oz. cream cheese	8 oz. fat-free cottage cheese OR
	4 oz. skim ricotta cheese plus 4 oz. tofu
1 egg	1/4 c. egg substitute or egg white
	(for baking, use two egg whites for
	one egg or three egg whites for two eggs)
1 square unsweetened	3 Tbsp. unsweetened cocoa powder
baking chocolate
1 cup sour cream	1 cup fat-free plain yogurt OR
	1 cup low- or non-fat sour cream OR
	1 cup fat-free cottage cheese whipped with 1 tsp. lemon juice
Sausage, ground beef	Lean ground turkey or chicken drained of fat
1 cup heavy cream	1 cup evaporated skim milk or 1% milk OR
	1/2 cup of low-fat yogurt or cottage cheese
1 cup oil	1 1/4 cups polyunsaturated margarine OR
	1 cup applesauce OR
	1 cup prune puree