Food for Thought
By: Lincoln County Family Connection

1. Incorporate at least two servings each day of a whole grain product. Choose products that list one of the following whole grains as the first ingredient on the ingredient list: whole wheat, whole oats, whole rye, whole corn, brown rice, wild rice, bulgur, whole oats, oatmeal or graham.

2. Dried fruits make a great hearthealthy snack. They are easy to carry and store, but remember, one-fourth cup of dried fruits or two tablespoons of raisins equal one fruit serving.

3. Celebrate with a checkup. Let each birthday remind you that it's time for your yearly checkup and a talk with your doctor about how you can reduce your risk for heart disease.

4. Cutting out just 500 calories a day can help you lose one pound per week, gradually bringing you closer to a heart-healthy weight.

5. Try to incorporate at least two servings each week of fish rich in the heart healthy omega-fatty acids. These include salmon, herring, lake trout and albacore tuna.

6. If you drink cappuccinos or lattes, request that they be made with skim milk to reduce fat and calories by 50 to 100 percent.

7. When you quit tobacco use, the health benefits begin almost immediately. Just 20 minutes after your last cigarette or smokeless tobacco use, blood pressure and pulse rate drop to normal. Most physical withdrawal symptoms disappear after only onetwo weeks.