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27CountyLineFebruary2012Learnmoreabouthearthealthandcardiologyservicesatwww.northside.com.Watchvideosfrommedicalexperts.Readarticlesaboutpreventiondiagnosisandtreatment.Findadoctor.Registerforupcomingscreenings.CreateaHeart-HealthyDietCommittingtoaheart-healthydietdecreasesyourriskforcardiovasculardiseaseandstrengthensyourheart.WhydoesfoodplayaroleinpreventingheartdiseaseYourarteriesarelikesemi-exiblepipesthatsupplyoxygentotheheartandallowbloodtoowthroughoutyourbody.Whenyouarebornthesepipesarecleanandclearbutovertimecholesterolandfatcanhardenandcauseplaquebuilduppreventingoxygenfromreachingtheheart.Youcankeepthesepipescleanandpreventhighbloodpressurestrokeandheartdiseasewiththeseheart-healthydiettips.Thinkmoreplantslessanimals.Fillyourplatewithveggiesfruitsandwholegrains.Plant-basedfoodsprotectyourheartwithoutthenegativeeffectsoffat.Lookforalternativesourcesofproteinsuchasbeansinsteadofmeat.TipUsefrozenfruitsandvegetablesbutavoidcannedandprocessedproductswhichtendtobehigherinsodium.Reducesodium.Bewareofhiddensodiumfoundinpackagedfoodsandrestaurantmeals.Sodiumcanincreasebloodpressure.Youcanaddavorwithheart-healthyingredientssuchascinnamongarlicpeppermintberriesandsage.TipTalktoadieticianaboutloweringyoursodiumintakeandchancesforhighbloodpressurewiththeDASHeatingplan.Cook-ininsteadofdiningout.Buyacookbookwithlow-fatrecipesandlearnhowtomaketastymealswithouttheaddedsaltfatorcholesterol.Lookforrecipesthatincludeheart-healthyingredientssuchassalmonsoyspinachberriesnutslentilswholegrainsandavocados.TipCookonceeattwicex13doubletherecipeandrefrigerateorfreezetheextraingredientsforfuturemeals.Donx19tskipmeals.Startingyourdayoffwithbreakfasthelpspreventyoufromfeelingfamishedatlunchtimegivingyoumoreenergyandhelpingyoumakebetterfoodchoices.TipIncorporatehealthysnackssuchasgranolabarshummuspeanutbutterandlow-fatcheesetokeepyoufromraidingthevendingmachineintheafternoon.LoaduponOmega-3x19s.Omega-3fattyacidsdecreaseriskofarrhythmiasabnormalheartbeatswhichcanleadtosuddendeathaccordingtotheAmericanHeartAssociation.Inadditionthesefattyacidsfoundinshnutsandleafyveggiesdecreasetriglyceridelevelsdecreaseplaquebuildupandcanlowerbloodpressure.TipToincreaseomega-3consumptionconsidertakingax1eshoilsupplementoraddgroundx1faxseedstoyogurtoatmealandbakedgoods.