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Start Eating Healthy Day on November 2nd reminds you to be smart before you bite

American Heart AssociationNashville, TN – Coming at just the right time after the Halloween supersized sugar rush and before the holiday (overeating) season kicks in, Start Eating Healthy Day on Wednesday, November 2nd encourages everyone to be smart before you bite and make those healthy eating choices that will help your health.


 
Small food choices each day can add up to big changes – in body mass index, blood pressure, cholesterol, glucose and more – changes that can reduce your risk for heart disease, stroke and many other conditions.
 
A recent study shows that eating vegetables three to six times per week decreased heart failure risk by 26 percent in men and 27 percent in women, compared to those who ate vegetables less than once per week.
 
What choices can everyone make right now, today?

Here are American Heart Association guidelines:

  • Baked, sautéed, steamed, roasted, grilled –but NOT fried.
  • Fruits and vegetables: At least 4.5 cups a day
  • Fish (preferably oily fish): At least two 3.5-ounce servings a week
  • Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
  • Sodium: Less than 1,500 mg a day
  • Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
  • Nuts, legumes and seeds: At least 4 servings a week
  • Processed meats: No more than 2 servings a week
  • Saturated fat: Less than 7% of total energy intake

More American Heart Association healthy eating tips and recipes can be found at www.heart.org/nutrition.

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