5 Steps Toward Heart-Healthy Eating

(Family Features) As the leading cause of death among Americans, according to the Centers for Disease Control and Prevention, heart disease often results from uncontrolled high blood pressure, high cholesterol, diabetes, overweight and obesity. However, a heart-healthy eating plan can help lower or control these risk factors and put you and your family on a path toward better heart health.

With back-to-school season adding stress to already busy schedules, it’s important for families to make time for healthy eating decisions. Consider these five steps recommended by The Heart Truth program of the National Heart, Lung, and Blood Institute (NHLBI):

Eat Smart

One way to get started on a path toward heart-healthy eating is to change your way of thinking about how and what you eat. For example, use smaller plates to help limit portion sizes. Chew food slowly and consider the textures and flavors of different food as you eat.

Plan to Eat Heart Healthy

Put together an eating plan that offers a balance of calories and nutrients including vegetables, fruits, whole grains and low-fat or fat-free dairy. Consider make-at-home favorites like Heart-Healthy Pita Pizzas, which include grilled chicken as a better-for-you alternative to methods such as frying.

Choose Healthy Snacks

After a full day of learning or working, it’s tempting for children and adults to grab a quick snack that may not be healthy. Swap out sugary or salty snacks and instead enjoy lower-calorie after-school treats that fit into your daily eating plan. Try options like a cup of seedless grapes, small banana, cup of cherry tomatoes, handful of unsalted nuts or half cup of low-fat or fat-free yogurt.

Find Heart-Healthy Menus

How you eat day after day can make a difference in your heart health over time. Developed through research by NHLBI, the Dietary Approaches to Stop Hypertension (DASH) eating plan emphasizes vegetables, fruits, whole grains, fish, poultry, beans, nuts, low-fat dairy and healthy oils to help keep your blood pressure in a healthy range. DASH focuses on lowering sodium and limiting foods that are high in saturated fat, including fatty meats, full-fat dairy and tropical oils.

Stay On Track When Dining Out

It is possible to eat healthy foods in restaurants. To control portion sizes, try tactics like eating half your entree and taking leftovers home for another meal. Choose foods that are broiled, baked or roasted to limit calories. Ask for low-sodium menu options and request butter, gravy, sauces and salad dressings on the side or leave them off completely. Visit hearttruth.gov to find more healthy eating inspiration and find DASH-friendly back-to-school recipes at healthyeating.nhlbi.nih.gov

Smart Solutions for School

Must-have essentials for back-to-school season

(Family Features) With school bells ringing for students of all ages, it’s important to make sure your student has all the necessities to be successful this year.

While that often means running from store to store in search of supplies, stylish clothes and other essentials, these top picks for securing valuables, decorating dorm rooms, planning out schedules, getting necessary nutrition and staying hydrated can help ensure your student is geared up for success in the classroom and beyond.

Find more back-to-school essentials and tips for success in the classroom at eLivingtoday.com.

Protect New Purchases on Campus
A new school year brings plenty of excitement, but it can also be stressful for students moving away from home who need to safeguard valuables like tablets, smartphones, passports, or an emergency credit card. To help alleviate back-to-school worries, SentrySafe, a leading name in fire-resistant and security storage for more than 90 years, offers solutions to provide peace of mind for parents and students. An affordable, convenient, and fireproof option, the 1200 Fire Chest protects items against fires up to 1,500 F for 30 minutes. It also features a built-in key lock and convenient handle for added security and simplified transport. Find more back-to-school security solutions at sentrysafe.com.

Quick and Easy Meals That Deserve an A+
Keeping weeknight dinners and school lunches simple means more time for family and less stress during the week. Cook up quick and easy weeknight dinners, school lunches or on-the-go snacks with Minute Rice Cups. Ready in only 1 minute, the BPA-free cups are available in a variety of flavors such as Chicken & Herb, Cilantro & Lime, Jalapeno and more. Visit MinuteRice.com to get meal ideas today.

Make Organization Personal
Help your student keep notes, study times and test dates organized with a quality planner that also showcases his or her personality. Available in a myriad of trendy colors and patterns – like polka dots, stripes or chevron – as well as various calendar layouts like daily, weekly or monthly, the right planner can help students of all ages stay on track, achieve goals and preserve memories in one stylish and organized place.

Sleep in Style
Where a student sleeps may be one of the last things on his or her mind when thinking about the excitement that awaits in college but getting plenty of sleep is key to success. Amp the appeal of the dorm-issue mattress with stylish and comfy bedding that reflects your personality. Look for quality threads you can snuggle into, and coordinate with pillows to make your bed a cozy place to sit and study by day.

Take H2O on the Go
A durable reusable water bottle can make your back-to-school routine even easier. With a variety of sizes and styles available in a multitude of colors and designs, there’s almost certain to be an option for students of all ages and activity levels. Look for durable, leak-proof stainless steel or hard plastic options that offer different lid styles, including wide-opening or those with retractable straws, to make hydrating on the walk between classes a breeze.