Taking care of your heart is one of the many ways to keep happy and healthy. By following some simple tips and knowing the risk factors, you can reduce your chances of developing heart disease so that you can stay independent and participate in the things you enjoy the most.
Heart Healthy Choices
It all begins with making the right choices.
Adopt plant-based eating habits that include a lot of fruits, vegetables, legumes, nuts and seeds.
Choose lean cuts of meat.
Buy whole-grain and high-fiber foods instead of processed.
Eat foods that contain Omega 3s.
Opt for low-sodium options.
Select low saturated fats and trans-fats.
If you consume alcohol, drink in moderation.
Basic Recommendations for Persons Without Heart Conditions*
Limit overall added sugar intake as low as possible, but no more than half of your daily caloric intake.
Limit saturated fat to less than 7% of daily caloric intake, and trans-fat to less than 1%.
Limit cholesterol to less than 300 mg. per day.
Limit sodium intake to 2300 mg. per day.
*For those with Chronic Heart Failure (CHF), hypertension and other heart related issues, please consult with your doctor or health educator. Source: American Heart Association
Specific Foods to Limit or Avoid
Some foods can contribute to heart disease and should be limited or avoided.
Red meats and processed meats (limit to once or twice per month)
High calorie/high-fat foods such as bacon or ice cream
Foods containing trans-fats, saturated fats, or partially hydrogenated oils
Foods that contain MSG
Increase Your Physical Activity
Physical activity can:
Reduce risks of diabetes, heart disease, stroke, depression, and more
Prevent falls and help to improve balance
Improve connections among brain cells
Helps with weight management
As always when performing any type of physical activity, consult with your doctor so that he or she can best advise on the right exercises for you.
What Can You Do Today?
Practicing these simple steps each day to form healthy habits will set you on the right path to better heart health.
Pick one thing you can do that may improve the health of your body.
Think of small first steps, such as:
Taking a 10-minute walk a few times a week
Adding one serving of vegetables each day
Making an appointment for health screenings or a physical exam
Write down what you will do and when, or use free mobile apps like “MyFitnessPal” to track food intake and activity levels
Get support from family, friends, or community groups
Try this delicious heart healthy recipe!
Avocado Tuna Salad
Recipe Serves 5 | Prep Time: 5 minutes
1 medium (7 ounces) avocado, cut in half
½ cup pico de gallo
2 (6.4 ounces) tuna Flavorseal pouches, packed in water
Remove pit from avocado. Use a spoon to scoop out the insides of the avocado and place in a medium bowl.
Mash the avocado with a fork or potato masher. Add pico de gallo and mix well.
Add tuna to bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas, lettuce wraps, or on a bed of lettuce.
The Health Insurance Portability and Accountability Act (HIPAA) Privacy Rule affords members the right to receive a notice that describes how health information may be used and disclosed and how to get access to this information. Regal Medical Group (RMG) is required to send a notice ("Notice of Privacy Practices") to members of our insured Health and Long Term Care plans.
RMG welcomes you to their website. All information that is collected on our website is done on a voluntary basis. All non-public personal information that you provide via our website will be used strictly for the purpose stated on the page where it is collected. RMG will not sell, license, transmit or disclose this information outside of RMG or our affiliated companies unless (1) required or permitted by law, (2) expressly authorized by you, or (3) necessary to enable RMG contractors or agents to perform certain functions for us. With all disclosures, we will disclose information consistent with applicable law and regulations and we will require the recipient to protect the information and use it only for the intended purpose.
"Personal Information" is defined as data that is unique to an individual, for example: name, address, member id, date of birth, or telephone number. There may be occasions where we may request personal information on our website in order to provide services or respond to your questions.
Feedback and questions are always welcome on our website. We have provided e-mail boxes for that purpose. Your feedback and questions will be shared with our customer service representatives and those employees most capable of addressing your feedback and questions.
Please note e-mail, like most, if not all, non-encrypted Internet e-mail communications, may be accessed and viewed by other Internet users, without your knowledge and permission, while in transit to us. For that reason, to protect your privacy, please do not use e-mail to communicate information to us that you consider confidential. If you wish, you may contact us instead via non-cellular telephone at the numbers provided on our Contact Us page or Member Services at 866-654-3471.
We have made some locations on our website secure, so you can exchange non-public personal information with us. You will be provided appropriate instructions at each of these locations.
Linking to Other Sites
RMG's website may provide links to other websites, that are not owned or maintained by RMG, that we think might be useful or of interest to you. These other websites will open in a separate browser window. We are not responsible for the privacy practices used by other websites, the content, or accuracy of the other websites. These links to other non-RMG websites do not constitute or imply endorsement by RMG of these websites, any products or services described on these sites, or of any material contained in them.
RMG has adopted and adheres to stringent security standards designed to protect non-public personal information at regalmed.com against accidental or unauthorized access or disclosure. Among the safeguards that RMG has developed for this site are administrative, physical and technical barriers that together form a protective firewall around the information stored at this site. We periodically subject our site to simulated intrusion tests and have developed comprehensive disaster recovery plans.
Changes to this Statement
RMG may change this Statement from time to time without notice. This Statement is not intended to and does not create any contractual or other legal rights in or on behalf of any party.
All information provided on this web is "AS IS" without warranty of any kind, either express or implied warranties of merchantability, fitness for a particular purpose, or non-infringement. Some jurisdictions do not allow for the exclusion of implied warranties, so the exclusion above may not apply to you. The data set forth herein is for informational purposes only, and no warranty is made that the information is error-free. Please note that once you leave this site, either by using a link we may have provided for your convenience or by specifying your own destination, RMG accepts no responsibility for the content, products and/or service provided at these non-RMG locations. RMG does not control, endorse, promote, or have any affiliation with any other website unless expressly stated herein.
RMG will not be held liable to any party for any direct, indirect, special, or other consequential damages arising from any use of this website, or any linked website, including, without limitation, any loss of profits, business interruption, loss of programs or data on your equipment, or otherwise, even if we are expressly advised of the possibility or likelihood of such damages.
Changes to This Website
Information may be changed or updated without notice. RMG has no obligation to update information presented on this website, so information contained herein may be out of date at any given point in time. RMG may also make improvements and/or changes in the services and/or programs described in this information at any time without notice.