“Get Started With Exercise to Lower Blood Pressure”

 

EXERCISE AND HIGH BLOOD PRESSURE: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

PUT THE FUN BACK IN EXERCISE: Find activities you enjoy and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

TRY A TRAINER: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

GET STRONGER: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

DIVE IN AND SWIM: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes or work up to that amount if that's too much right now.

HOW MUCH EXERCISE IS ENOUGH? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

GETTING STARTED: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

PACE YOURSELF TO AVOID INJURY: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure. 

MAKE EXERCISE CONVENIENT: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

DO MINI-WORKOUTS: Add 10-minute mini-workouts and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

SET UP A HOME GYM: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

WARM UP AND COOL DOWN: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

TRY A HEART RATE WATCH: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

MEDICATION AND HEART RATE: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

KNOW THE SAFETY TIPS: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

BEYOND EXERCISE: The DASH Diet - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80.  

BEYOND EXERCISE: Lose 10 Pounds - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

BEYOND EXERCISE: WATCH OUT FOR SALT - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications.

TIP: Substitute herbs for salt when cooking and avoid processed meats and canned foods.

MEDICALLY REVIEWED BY: James Beckerman, MD, FACC, WebMD on September 09, 2019

REFERENCES:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."

UpToDate.com: "Exercise in the treatment of hypertension."

WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."

WebMD Health News: "A Little Walking Cuts Blood Pressure."

American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”

Health.gov: "Dietary Guidelines for Americans 2010."                      

Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Controlling Hypertension and Lowering Cholesterol"

Today my Doctor said “My pressure is up and I seem to be fine”…That is a recurring theme that I hear often when people are talking about their blood pressure after leaving a doctor's office.
But what is Blood Pressure? It’s something everyone has and it’s something that we can’t do without. As blood is pumped through your body's arteries, it creates force against the inside walls of your blood vessels. The amount of blood the heart pumps and the resistance of the arteries determines your blood pressure.
A "silent killer," ………..High blood pressure usually has no symptoms, but yet it can lead to serious and even life-threatening problems if left untreated. The good news is that there are ways to manage Hypertension.
Why me, why now? There are a number of reasons why people have Hypertension. In the majority of cases, hypertension is caused by a combination of inherited and environmental factors. Certainly, a family history of hypertension predisposes you to the disease. Other risk factors are Chosen, such as smoking, eating too many fat-laden foods, and not getting enough exercise.
But there is good news and some bad news! There are factors You Can Control and others you can't. Look at the list below to find out what you CAN do about lowering your blood pressure.
Factors You Can Control
SMOKING: Cigarette smokers are at least twice as likely as non-smokers to develop heart disease. If you smoke, talk to your doctor about breaking the habit. Give up the habit, it will help reduce your chances of getting heart disease and help keep your blood pressure under control. REDUCE ALCOHOL CONSUMPTION: Excessive alcohol can raise your blood pressure and reduces your heart's ability to pump blood. EXERCISE: Let’s work that body more! Doing just 30 to 45 minutes of mild to moderate exercise such as brisk walking or biking three times a week can bump your blood pressure down a few points, especially if you are losing weight as well. For those of you who want to lower your risk of hypertension further, try some vigorous exercise, such as riding a stationary bike for 40 minutes, running for 30 minutes or doing laps in the pool. Vigorous exercise can lower blood pressure by more than 10 points. Note: Please check with your doctor before you undertake vigorous exercise. EATING A LOWER FAT, BALANCED DIET: It is well documented that many people who have high blood pressure are also overweight. Try controlling your weight with both exercise and diet to maintain a healthy weight. Seek help from a registered dietitian in your area to gain more insight to better eating habits.

REDUCE SALT INTAKE: This is a must do! We salt our food before we even taste it! Many people consume far more salt than their bodies actually need. Eating too much salt can be dangerous to those with a history of high blood pressure because sodium intake can increase blood pressure. While not everyone must cut down on salty chips, pickles and popcorn, African Americans and people of African descent and women older than 65 seem to benefit when they lower their daily salt intake to no more than 2,400 milligrams a day - or about one teaspoon. The best thing that we can do for ourselves is to take the salt shakers and high sodium seasonings off of the dinner table and control the salt intake with better cooking practices.

Below are a few hints and suggestions on what you can do to help reduce your salt intake during the day:

·         Moderate your sodium intake gradually if you are accustomed to eating salty foods

·         Enjoy plenty of fresh fruits and vegetables instead of consuming salty snacks

·         Choose other foods within a food group that don’t have as much sodium i.e. meats , fish , poultry

·         Season with herbs and spices, herbed vinegar, and fruit juices instead of salt

·         Learn to prepare food with less salt or high-sodium ingredients

·         Go easy on high sodium foods (canned soups, processed foods)

·         Read the Nutrition facts information on your food label and understand where the sodium is coming from

·         If cutting back on sodium, look for reduced sodium products in the store

·         Be “salt “ conscious when eating out

·         Purchase lightly salted snacks, and nuts

·         When eating out move the salt shaker off the table, When at home do the same thing

·         Recognize terms that describe salty foods: Pickled, smoked, au jus, soy bases

·         Go easy on condiments, they tend to be salty

·         Reduce the consumption of processed and luncheon meats

Above all, remember that these changes must be gradual. Setting a goal too high will set you up for great disappointments. You can take control of your health by taking one step at a time.

LOWERING CHOLESTEROL

Death rates from heart disease are higher for African Americans than for Whites and heart disease is the leading cause of death for African American women. By living a healthy lifestyle, you can significantly reduce your likelihood of developing heart disease. Monitoring (and reducing if necessary) your cholesterol is an extremely important part of “living healthy.” A large body of research has shown that elevated blood cholesterol is a major risk factor for the development of heart disease.

Heart disease refers to the condition in which there is an insufficient amount of blood flow to the heart, resulting in damage to the heart muscle. A common cause of this is a blockage of the coronary (heart) arteries due to the accumulation of cholesterol deposits. These cholesterol deposits narrow the arteries and slow down blood flow.

 Let’s learn more about cholesterol and see how we can battle against it!

WHAT IS CHOLESTEROL?

Cholesterol is fat like material present in the blood and in most tissues of our body. It is an important component of cell membranes and serves as a building block for some hormones. Our liver produces all of the cholesterol that we need, but we also take in cholesterol by eating meats, dairy foods, egg yolks, poultry, and fish.

Key components in your cholesterol or “lipid” profile include Total Cholesterol (TC), Low Density Lipoprotein (LDL), High Density Lipoprotein (HDL), and Triglycerides. The lipoproteins (LDL and HDL) help to transport cholesterol through the blood stream.

WHAT ARE DESIRABLE CHOLESTEROL LEVELS?

TOTAL CHOLESTEROL: In general, increased cholesterol levels correlate with increased risk of heart disease. The following table will provide basic guidelines to assess the significance of your total cholesterol level.

TOTAL CHOLESTEROL MG/DL SIGNIFICANCE 
<200 Desirable - 200-239 Borderline High. Some increased risk of heart disease. >240 High Cholesterol. Twice (2x) the risk of heart disease as compared with a person with Total Cholesterol <200.

LDL: In general, the lower the LDL the better! The most desirable level for any individual must take into account a person’s past medical history. For example, a person with a history of heart attack, who smokes, and has a family history of heart attacks, should have LDL levels even lower than what the following table suggests. You should discuss your individual case with your doctor.

LDL LEVEL MG/DL SIGNIFICANCE

130-159 Borderline High. Some increased risk of heart disease. >160High LDL level. Associated with considerably higher risk of heart disease.

HDL: The higher the HDL level the better. High HDL levels actually have a protective effect against heart disease. A HDL level less than 35 mg/dL increases your risk for heart disease.

TRIGLYCERIDES: Several, but not all, population studies have shown that increased triglycerides are independently correlated with increased risk of heart disease. Triglyceride levels >400 mg/dL are considered high.

HOW OFTEN SHOULD CHOLESTEROL BE CHECKED?
All adults age 20 and over should have their total cholesterol checked at least once every 5 years. The test requires a simple blood sample taken from your arm or finger. Your doctor may or may not check your HDL and LDL levels at the same time. If you have not had your cholesterol checked in the last 5 years, I urge you to talk with your doctor soon!

WHAT CAN I DO TO LOWER MY CHOLESTEROL LEVELS?
The good news is that you can make lifestyle and dietary changes to improve your cholesterol profile! The two most important things that you can do are (1) to monitor your diet and (2) increase your physical activity.

Your diet should be low in total fat, saturated fat, and cholesterol. 

Foods traditionally used in the African American diet (chitterlings, sausage, bacon, fat back, pigs feet) are high in fat and must be eaten sparingly, if it all. 

Increase the amount of fiber in your diet by eating more fruits, vegetables, and whole-wheat grains. 

Please check out the National Heart, Lung, and Blood Institute web site www.nhlbi.nih.gov and look under their guidelines for heart healthy living.

Resources:
www.nhlbi.nih.gov
www.hebni.com
National Cholesterol Education Program Resource Kit - http://hin.nhlbi.nih.gov/cholmonth/

(By: Roniece Weaver, MS, RD, LD and David Pryor, MD)

 Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Self-Care With Dr. Shermaine Site and its resouces, such as text, graphics, images, and other material contained on the site are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site!

If you think you may have a medical emergency, call your doctor or 911 immediately. Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the site. Reliance on any information provided by this site or other visitors to the site is solely at your own risk.

“25 Super Snacks With 100 Calories or Less”

1/2 Cup Slow-Churned Ice Cream: Surprise! Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. 

• Saturated Fat: 2 g
• Sodium: 45 mg
• Cholesterol: 20 mg
• Carbs: 15 g

6 Cups Microwave Popcorn: When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It's also high in fiber, which can help you stay full longer.

• Saturated Fat: 0.5 
• Sodium: 220 mg
• Cholesterol: 0 mg
• Carbs: 24 g
• Fiber: 6g

Mini Quesadilla: You may not expect cheese quesadillas to make a list of low-calorie snacks, but try this recipe: sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds. This quick and tasty snack has only 100 calories and 1.3 g of saturated fat.

• Saturated Fat: 1.3 g
• Sodium: 182 mg
• Cholesterol: 6 mg

Cottage Cheese and Cantaloupe: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.

• Saturated Fat: 0.7 g
• Sodium: 468 mg
• Cholesterol: 5 mg

Three Crackers With Cheese: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.

• Saturated Fat: 1.2 g
• Sodium: 397 mg
• Cholesterol: 7 mg

Fourteen Almonds: When the munchies strike while you're on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they're rich in fiber and protein, which help keep hunger at bay. "They're a great snack when you're stuck in traffic," Blake adds.

• Saturated Fat: 0.63 g
• Sodium: 0 mg
• Cholesterol: 0 mg

Six Whole-Grain Pretzel Sticks: For those who don't like nuts, pretzels are just as convenient when you're on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.

• Saturated Fat: 0.4g
• Sodium: 257mg
• Cholesterol: 0 m

Baked Apple: Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

• Saturated Fat: 0 g
• Sodium: 2 mg
• Cholesterol: 0 mg

Cheese-Stuffed Pita Pocket: Here's one that's easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

• Saturated Fat: 0.8 g
• Sodium: 149 mg
• Cholesterol: 4 mg

Blueberry Smoothie: A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. "It's very refreshing and very cold," Blake says. "That slows down your ability to drink quickly." Snacks that take more time to finish are often more satisfying.

• Saturated Fat: 0 g
• Sodium: 59 mg
• Cholesterol: 2 mg

1/3 Cup Edamame: These young soybeans are among the healthiest snacks you can find. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you’ll get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.

• Saturated Fat: 0.5 g
• Sodium: 4.5 mg
• Cholesterol: 0 mg

3/4 Cup Frozen Mango Cubes: You can buy these pre-packaged or make them yourself. "It's like having frozen candy," Blake says. "It's a great way to get beta-carotene and fiber while satisfying your sweet tooth." A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

• Saturated Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg

Eight Baby Carrots with Hummus: When you're craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

• Saturated fat: 0.4 g
• Sodium: 210 mg
• Cholesterol: 0 mg

Apple Slices With Peanut Butter: Mixing sweet with salty is a tried and true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, don't use more than 2 teaspoons of peanut butter in all.

• Saturated fat: 0.8 g
• Sodium: 2 mg
• Cholesterol: 0 mg

Yogurt With Sunflower Seeds: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

• Saturated Fat: 0.26 g
• Sodium: 0 mg
• Cholesterol: 0 mg

Nonfat Greek Yogurt with Honey: Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.  The best part is, you may feel like you're eating dessert.

• Saturated fat: 0 g
• Sodium: 53.5 mg
• Cholesterol: 0 mg

Half a Baked Potato with Salsa: Microwave a baked potato for an easy snack that's loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories – keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.

• Saturated Fat: 0 g
• Sodium: 124 mg
• Cholesterol: 0 mg

Frozen Yogurt Sandwich: Nonfat frozen yogurt is a healthy alternative to ice cream, and it's easy to find varieties with no added sugar. Try making a "FroYo" sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you're only looking at 84 calories.

• Saturated Fat: 0.13 g
• Sodium: 104 mg
• Cholesterol: 1 mg

20 Pistachios: Don't let the high fat content in pistachios scare you off -- most of the fat is unsaturated or "good" fat. Eat 20 pistachios, and you'll only take in 80 calories and less than a gram of saturated fat. Plus, they're rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

• Saturated Fat: 0.8 g
• Sodium: 0 mg
• Cholesterol: 0 mg

Frozen Banana Pop: If you're looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you'll have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.

• Saturated fat: 0.35 g
• Sodium: 3 mg
• Cholesterol: 7 mg

1 Cup Tomato Soup: Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say "low sodium" and check the calorie count.

• Saturated Fat: 0.19 g
• Sodium: 471 mg
• Cholesterol: 0 mg

1/3 Cup Dry Oat Squares Cereal: If you're a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties.

• Saturated fat: 0.17 g
• Sodium: 83 mg
• Cholesterol: 0 mg

1 Cup Grapes: Grapes are loaded with water, which means just under a cup full is 100 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese, and contain some fiber to boot. They're great eaten fresh or frozen.

• Saturated Fat: 0.1 g
• Sodium: 2 mg
• Cholesterol: 0 mg

Smoked Salmon Pinwheel: For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.

• Saturated Fat: 1.6 g
• Sodium: 495 mg
• Cholesterol: 13 mg

One Cup Jicama Sticks and Salsa: Jicama root is one veggie that's often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.

• Saturated Fat: 0.03 g
• Sodium: 235 mg
• Cholesterol: 0 mg

Not-So-Super Snacks: Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they're also low in nutrients. It's better to make your snacks work for you by delivering protein, fiber, or antioxidants.

 

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on February 05, 2018

Sources:

Kathleen M. Zelman, MPH, RD, LD, director of nutrition, WebMD.
Joan Salge Blake, MS, RD, LDN, clinical associate professor, Boston University's Sargent College of Health and Rehabilitation Sciences; spokesperson, American Dietetic Association.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center.
American Dietetic Association: "25 Healthy Snacks for Kids."
Edy's Slow-Churned: "Flavor Details."
Orville Redenbacher's: "SmartPop Butter Mini Bags 4 - Nutrition Facts."
United States Department of Agriculture National Agricultural Library.
Herr's Products. "Herr's Products - Whole-Grain Pretzel Sticks."
Self Nutrition Data.
Dole: "Mango."
Chobani Yogurt: "Chobani Yogurt - Products - Non-fat Greek Yogurt."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.