Heart disease is the leading cause of death in America. About 92 million people in the U. S. have some form of heart/cardiovascular disease — that's about 29 percent of the population. Many of these deaths and risk factors are preventable. And, food choices have a big impact on your heart's health, even if you have other risk factors.
Only a few risk factors, such as age, gender and family history, cannot be controlled. Talk to your doctor to find out if you are at high risk for heart disease.
You can prevent and control many risk factors of heart disease, such as high blood cholesterol and high blood pressure with lifestyle changes and medicines. Healthy food choices and an active lifestyle can have a big impact on your heart's health.
If you are at high risk for heart disease or already have heart disease, your first step should be to meet with a registered dietitian nutritionist. Together with your health care provider, your RDN can help you lower your risk or improve your existing condition by developing a personalized eating and lifestyle plan.
Just a few steps and you can be on your way to a healthier heart!
Step 1: Make Healthy Food Choices
Making healthy food choices starts be eating a variety of nutrient dense foods. Eat more fruits, vegetables, whole grains, legumes and fatty fish. Aim to fill half your plate with fruits and vegetables and eat salmon, lake trout, albacore tune, mackerel or sardines twice a week. Legumes including beans and lentils are great sources of fiber and also pack a punch of protein. Not only are they heart-healthy, they're very affordable as well. Choose whole-grain foods most often and minimize refined grain foods.
Eat less foods that have added salt, sugars and fats. Salt by preparing foods at home so you can control the amount of sodium in your meals. As you prepare meals, use as little salt as possible. You can cut at least half the salt from most recipes. As you shop, select reduced-sodium or no-salt-added canned soups and vegetables. Steer clear of trans fats and limit your intake of saturated fat.
Step 2: Be Active
Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way. Start by doing what you can, at least 10 minutes at a time. Always check with your physician before beginning a workout regimen.
Step 3: Manage Stress
Yoga, ping pong, walking, jogging, meditation, dancing wildly to the oldies — whatever works for you, figure out a way to reduce life’s stresses!
Step 4: Don’t Smoke
Smoking increases your risk for heart disease. If you smoke, quit.