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Go Through Food Labels for a Heart Healthy Diet

Food labels these days carry a lot more information than ever but simply going through a label isn’t enough. You should be able interpret the words and terms in order for you to consume a diet that will be beneficial for your overall health especially the heart. Before going further, here’s some information on the life-saving CPR procedure.

The CPR procedure is a combination of chest compressions and rescue breaths that maintain circulatory flow and oxygenation during cardiac arrest. You cannot predict the occurrence of a cardiac arrest, it can strike anyone, anytime. It is a life-threatening emergency and a victim would require immediate treatment for survival. Get trained in the CPR procedure and contribute towards the safety of cardiac arrest victims in out-of-hospital emergencies. For a CPR class Columbus, make sure to select a certified training site such as the AHA certified CPR Columbus in Ohio. Both theoretical and practical training are imparted. Keep your ticker in good shape to keep cardiac emergencies at bay. Eating well and regular physical exercise can be beneficial.



Effectively Decode a Food Label:
1.      The most important number on a food label is “servings per container” which a lot of people don’t pay much attention to while reading the nutrition labels thus ending up with double or triple the amount of calories, carbs, fats and so on. The Nutrition Facts data on a label reflect the amounts in a single serving.

2.      On a Nutrition Facts label, the percent daily value numbers are based on a 2000-calorie diet. The amount of nutrients or calories that you need to/should consume depends on your size, health status, doctor’s recommendation, etc.

3.      Look out for both trans fats and hydrogenated oil in ingredients list. Trans fats raise bad cholesterol levels, that’s why they usually aren’t listed in the ingredients. Look for ingredients that contain trans fats, mainly hydrogenated oil and partially hydrogenated oil.

4.      When going through the ingredients list on the label, look for wholesome ingredients like vegetables or whole grains in the first spot instead of sugars or other fillers. Don’t determine the amount of an ingredient present in the food based on the order of ingredients. For information on how much sodium, sugar or nutrients you’re getting, read the other nutrition data on the label.

5.      You may see mention of “sugar” several times on an ingredients list because of different forms of it being used in different amounts. They don’t boost heart health as sugar provides mostly empty calories, but they do add up. Terms to know: dextrose, sucrose, maltose and any word ending in “ose.”

For a nutritious breakfast that can benefit your ticker, start your day with cereal, berries and yogurt.
Cereal- Although oatmeal is a great source of fiber, you can also go for a different high-fiber packaged cereal.

Berries- Go for blueberries which are not only anti-inflammatory but also not as high in sugar as bananas.

Yogurt- Select a low-fat brand which is marketed as “diabetes friendly” on the label, which indicates it’s low in carbohydrates. Greek yogurt can be a good choice as most brands have fewer carbs in comparison to their regular counterparts. Do compare the labels as some low-fat yogurts contain a lot of added sugar.

Eat well and keep your ticker in good shape for a long time to come.
To join a course at CPR Columbus, either register online or call on 614-321-2094.
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