Heart-healthy habits highlighted at TOPS meeting

TOPS1573 Nashville met April 8, opening with pledges.

Janice Tope was recognized as the best weekly loser and encouraged members to eat three servings of vegetables each day.

Leo Tope was named the best weekly KOPS.

The program was based on an April AARP: The Magazine article titled “Heart-Healthy Food Swaps.” Members discussed how nearly 80% of heart attacks and strokes could be prevented by diets rich in fruits and vegetables, whole grains, lean proteins, nuts, legumes and low-fat dairy, while limiting processed foods, added sugars and salt.

The group also reviewed simple substitutions to make meals more heart-friendly, including choosing quinoa instead of white rice, lentils instead of ground beef, frozen vegetables instead of canned vegetables, nuts instead of breadcrumbs, fiber- and protein-rich smoothies instead of fruit juice and chicken breast instead of processed meat.

TOPS1573 Nashville meets at Nashville Methodist Church on Wednesdays at 5:30 p.m., with weigh-in at 5 p.m.