Tasty and healthy: Lean beef’s secret to a happy heart

(BPT) – When you think about eating a heart-healthy diet, do you picture beef? Beef may not be a food that immediately comes to mind when you think heart health. However, lean beef is a nutrient-rich and flavorful food that supports a heart-healthy diet and lifestyle.

Numerous research studies have shown that incorporating lean beef into a heart-healthy diet pattern can help maintain healthy cholesterol and blood pressure levels. In fact, research from Penn State University found that people who participated in the Beef in an Optimal Lean Diet (BOLD) Study — who ate 4 to 5 ounces of lean beef each day as a part of a heart-healthy diet including vegetables, fruits, whole grains and low and non-fat dairy — maintained healthy blood cholesterol levels.

People are more likely to maintain a healthy diet if it is satisfying and enjoyable, says Shalene H. McNeill, Ph.D., RDN, executive director of Nutrition Science, Health and Wellness at National Cattlemen’s Beef Association — a contractor to the Beef Checkoff. “The good news is you don’t have to give up your favorite foods like beef. It’s all about balance.”

In honor of American Hearth Month, McNeill has offered her top three tips and recipes for incorporating beef into your diet so you can support your heart health and your taste buds too.

1. Choose lean cuts

When shopping for beef, opt for the leanest cuts available. A good rule of thumb is to look for “round” or “loin,” like sirloin, tenderloin or eye round roast. These cuts typically have a lower fat content, making them heart-friendlier options that are equally tasty.

2. Employ heart-healthy cooking methods

The way we prepare our meals can significantly impact its nutritional value. Before cooking beef, trim any visible fat which also helps cut calories. Cooking techniques

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4 tips to live a more heart-healthy lifestyle

(BPT) – In honor of American Heart Month this February, you can make positive changes to your well-being by evaluating how your everyday lifestyle affects your heart health. To get started, take steps to understand your risk, then consider making healthier choices to help lower your chances of heart disease.

Registered Dietitian and Nutritionist Dawn Jackson Blatner shares a few of her tips to help you live a heart-healthy lifestyle, starting with your routine wellness visits.

1. Know your risk

Getting regular health screenings as part of your annual exam is crucial to understanding your risk for heart disease. By consulting with your primary healthcare provider on a regular basis, you can ask questions and get advice on practical steps you could take to improve your well-being.

“Regular wellness visits are a crucial part of staying healthier,” Blatner advises. “And it’s always recommended to talk to your doctor before beginning any new exercise routine or nutrition program.”

2. Stay active

Try to fit 30-60 minutes of physical activity into your day, which can include walking, gardening or household chores as well as swimming, dancing, playing a sport or taking a fitness class. Various aerobic activities that get your heart rate up, strength exercises to build muscle, plus yoga or stretching for flexibility are usually a good mix.

Make it easier to exercise enough each day by breaking up activity into smaller chunks rather than doing it all at once.

3. Reduce stress

The good news is that many of the activities you can do to keep physically active have the added benefit of reducing your stress levels. According to the Mayo Clinic, exercise can improve your mood, reduce tension and help you focus throughout your day.

Apart from exercise, you can try meditation, breathing exercises and any

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Health Advice For Women at Each Stage of Motherhood

By American Heart Association News


THURSDAY, May 11, 2023 (American Heart Association News) — Everyone knows that on Mother’s Day, Mom’s needs come first. But the rest of the year, mothers often put their health care on hold to focus on others.

“A lot of times as women, we tend to put ourselves last,” said Dr. Marlene Blaise, a cardiologist in independent practice in Alpharetta, Georgia.

Avoiding that is important for more than mothers themselves, said Jennifer Stuart, an epidemiologist at Brigham and Women’s Hospital and Harvard Medical School in Boston.

“It’s also important for our families,” said Stuart, who has a doctorate in epidemiology and focuses her research on adverse pregnancy outcomes and maternal cardiovascular disease risk. “As a parent, you’re laying down a foundation and modeling behaviors, healthy or otherwise, for your children. So, if we’re engaging in a healthy diet and physical activity, and our children are seeing and learning from that, they can benefit, too.”

To help fellow mothers of all ages, Blaise and Stuart offered health advice for each stage of motherhood.

“It’s important to head into a pregnancy in the best physical condition that you can,” said Stuart, who is mother to a 7-month-old boy.

Pregnancy is like a stress test for the heart and its related functions, she said. Having a healthy body weight, being physically active and eating a healthy diet “positions you to have the healthiest pregnancy, delivery and child or children that you can.”

If your health isn’t perfect, don’t be discouraged, Stuart said. “Today is the best time to start thinking about health and motherhood, regardless of where you are in your life.”

During pregnancy, it’s crucial to pay attention to health issues that arise. Women often are told that if a problem resolves after giving birth, they

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