In America, heart disease is the leading cause of death, but
many of the risk factors for heart disease are preventable. What you eat can
have an impact on your heart health. Risk factors, such as age,
gender, and family history of heart disease can’t be controlled, but things
like food, exercise, stress, and smoking can.
Diet: Eating a variety of nutrient-dense
foods is important. Foods like fruits, vegetables, whole grains, legumes, and
fatty fish may help to reduce your risk of heart disease. Aim to fill half your
plate with fruits and vegetables, and eat fatty fish like salmon, lake trout,
albacore tuna, mackerel, or sardines at least 2 times a week. Legumes, like
beans and lentils contain good sources of fiber and protein, plus they are
affordable. It can also be helpful to reduce your salt intake. You can do this
by preparing foods at home and reducing salt in recipes. At the store, look for
no-salt added or reduced sodium canned goods, like soups and vegetables.
Exercise: Regular physical activity can help to lower
your blood pressure. If you aren’t currently physically active, start small
with 10 minutes per day, and be sure to check with your physician before
starting a workout routine.
Stress: Managing stress is important for reducing
your risk of heart disease. Whatever you do, find a way to manage stress that
is best for you.
Smoking: Smoking increases your risk for developing
heart disease, so if you smoke, it is best to quit to lower your risk.
If you are at high risk for heart disease or already have
heart disease, meet with a registered dietitian to help lower your risk or
improve your condition.
No comments:
Post a Comment