Love Your Heart, Love Your Food: Five Steps to Better Heart Health

Heart disease is the leading cause of death in America and many of these deaths are preventable.

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. Even if you fall into an at-risk category, food choices have a big impact on your heart's health.

You can help prevent and control many risk factors of heart disease — such as cholesterol and blood pressure — with lifestyle and medication. 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, meet with a registered dietitian nutritionist. Together with your health care provider, your RDN can develop a personalized eating and lifestyle plan to help you lower your risk or improve your existing condition.

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 by eating a variety of nutrient-dense foods. Aim to fill half your plate with fruits and vegetables and include fatty fish — such as salmon, trout, tuna, mackerel or sardines — twice a week. Legumes such as beans and lentils provide dietary fiber and protein. They are heart-healthy and affordable, too. When selecting grains, choose whole-grain foods most often and minimize refined grain foods.

Limit foods that have added salt, sugars and fats. Reduce salt intake 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, for at least 10 minutes at a time. Always check with your physician before beginning a workout regimen.

Step 3: Manage Stress

Yoga, table tennis, walking, jogging, meditation, journaling, dancing wildly to the oldies — whatever works for you, figure out a way to reduce life’s stresses in a healthful way! Here are some strategies to help you cope with stress.

Step 4: Don’t Smoke

Smoking increases your risk for heart disease. If you smoke, quit.

Step 5: Avoid or Limit Alcohol

Consuming any amount of alcohol is associated with increased blood pressure as well as an increased risk of stroke and heart failure. Avoid or limit alcohol use to less than one alcoholic beverage per day for women and less than two per day for men. Pregnant individuals and those under the legal drinking age should not consume any alcohol.