Eating smart for a healthy heart
Heart disease is the leading cause of death in the U.S., but healthier food choices and increased exercise can significantly improve your cardiovascular health. This article highlights practical diet habits to help strengthen your heart and overall health.
Focus on heart-healthy foods
Fruits and vegetables are low in calories and saturated fat, and are a key source of fiber, vitamins, and minerals. They can help lower blood pressure and support healthier cholesterol levels. Keeping produce prepped and washed makes healthy snacking quick and easy.
Whole grains provide fiber and other nutrients that support heart health. Whole-grain bread, brown rice, oats, and popcorn can boost energy and improve digestion.
Fiber-rich foods help lower LDL (“bad”) cholesterol and keep you feeling full. Options include apples, pears, berries, nuts, seeds, and vegetables paired with bean-based dips.
Omega-3 fatty acids can reduce inflammation and improve blood pressure. Fish, walnuts, chia seeds, and flaxseeds are Omega-3 sources recommended by the American Heart Association (AHA).
What to limit
Saturated fats, commonly found in fatty meats, full-fat dairy products, and fried foods, can raise cholesterol levels. Choose lean proteins and plant-based fats when possible. Sodium can increase blood pressure when consumed in excess. Packaged and processed foods are often high in sodium, so try using herbs, spices, citrus, and vinegar instead. Added sugars and highly processed foods, such as sugary beverages, refined grains, and packaged snacks, should be limited to align with AHA guidance.
Healthy snacking
Choose snacks that boost energy and provide nutrients. Substituting fruits for pastries, nuts for chips, and incorporating whole-grain chips and crackers with healthy toppings can positively impact your overall health.
Don’t forget to stay active
The AHA emphasizes balancing the calories you consume with the calories you burn. While nutrition labels are based on a 2,000-calorie diet, individual needs vary. Use online calculators or consult with your doctor to find out how many calories you need in a typical day. Regular physical activity supports weight management and strengthens cardiovascular health.
SMALL, CONSISTENT CHANGES CAN GO A LONG WAY TOWARD IMPROVING LONG-TERM HEART HEALTH.
