Start the New Year off heart-smart

Resolutions. We make them and break them all too quickly.

But here’s one that’s worth trying: This year, start slowly and aim for a few healthy choices that will improve your health in 2014.

Learn more about weight management here.

Physicians and nutrition experts remind us – steer clear of the quick diet fads. They’re too easily abandoned. Instead, focus on healthier eating and finding the time for more exercise.

“What we really recommend is a solid, natural approach to healthy eating,” said Dr. David Pinelli, Chief Medical Officer of McLaren Macomb. “This means choosing foods that are based mainly on fish, beans, whole grains and vegetables.”

Dr. Pinelli, who writes a regular health and fitness column for a local publication, recommends taking a look at what we now call “The Mediterranean Diet.” Though it’s called a diet, it’s more about choosing fresh, natural foods – low-fat dishes that people in the Mediterranean region have eaten for centuries.

“It’s not a formal diet plan, but really a way of eating that’s rich in plant foods and healthy fats, such as olive oil,” he said. “My Italian ancestors stayed healthy by eating these good foods and we can too.”

How do you eat the Mediterranean way?

• Eat more dishes with beans (legumes), nuts, olives and olive oil.
• Include plenty of fish, fruits and vegetables.
• Limit white and refined flour and instead eat bread or foods with whole grains and more fiber.
• Use more natural flavorings and herbs, such as basil and oregano, in place of salt.

Here’s what to avoid:

• Red meats and processed meats
• Saturated fats
• High-fat cheeses and dairy products
• White and refined flour and sugar

A recent medical study proved the benefits of this kind of eating. The study, published in the New England Journal of Medicine, showed that these “Mediterranean” foods can lower a person’s risk of heart disease and stroke, as well as lowering blood pressure.

Dr. Pinelli also stresses the importance of staying active.

“Exercise is one of the best ways to help prevent high blood pressure, or hypertension,” he added. “Untreated high blood pressure can lead to a heart attack or a stroke.”

Make this the year that you walk more, or start some good habits that involve exercise. Start by doing something you like, such as a dance class or a beginning Yoga or fitness class. Find a friend to walk with you and keep you motivated.