In the United States, heart disease is the leading cause of death for women and men, according to the CDC, resulting in about 700,000 deaths per year. That means just about one out of every five deaths in the U.S. is attributable to heart disease. What’s even more alarming is heart disease can often be prevented with simple lifestyle modifications.
One of those modifications is your diet. Since most of us have a lot of choices when it comes to the foods we eat, that means there’s a lot we can do to improve our heart health and avoid serious (even life-threatening) complications.
The American Heart Association (AHA) recognizes eating habits as a major influence on heart health. Just recently, the association revamped its healthy eating guidelines to more realistically reflect the diets and diet habits of today’s average Americans.
As a leading primary care practice in Frederick and Clarksburg, Maryland, Primary Care Associates helps women and men reduce their risk of heart disease and improve their cardiovascular health with lifestyle guidance tailored to each person’s risk factors and habits. In this post, our team reviews seven diet-related tips from the recent AHA guidelines that can help you enjoy a healthier heart.
These three nutrient powerhouses contain plenty of healthy vitamins and minerals that help fight inflammation, a major “player” in many types of heart disease. Plus, they’re chock full of fiber to help fill you up — and when you feel full, you’re less likely to eat unhealthy foods that are bad for your heart.
When it comes to heart health, it’s not just what you eat that matters. It’s also how much you eat. Overeating leads to extra pounds, which means more strain on your heart.
When eating prepared, packaged foods, check the serving size on the label. Many people assume small packages are a single serving when the package contains two or more servings. For foods that don’t come in packages, the National Library of Medicine offers simple guidelines that don’t rely on estimating ounces.
When possible, opt for foods that are closest to their source instead of choosing foods that are highly processed. That goes for fast food and convenience foods, too.
Processed foods frequently contain unhealthy fats and high amounts of sodium or sugar. Sticking with less-processed options means the calories you consume contain more nutrients and less unhealthy “fluff.”
The new guidelines recommend avoiding animal fats and using plant oils instead. But not just any plant oils: Stay away from coconut, palm, and palm kernel oils too, as well as foods containing partially hydrogenated fats.
Your heart needs some protein to function, but you want to be sure the proteins you focus on are healthy. That means staying away from red meat that’s high in unhealthy cholesterol and opting for plant-based proteins and sustainable seafood options instead. Fatty fish (like salmon) is full of healthy omega-3 fats that can help you keep your cholesterol levels in check.
Consuming alcohol regularly can increase your risks of heart disease, stroke, and high blood pressure, and eventually, all those extra empty calories can add on unwanted pounds. While an occasional drink is probably OK, you want to limit your alcohol intake — and if you don’t drink now, don’t start.
Excess sodium is a major cause of high blood pressure, increasing your risk of heart problems and other medical issues. While most of us think of sodium in terms of the table salt we add to our foods, many foods contain sodium as an ingredient. Developing a habit of reading food labels is the best way to keep an eye on your sodium intake.
Changing your diet can make a big difference in your heart health and your overall health, too. To learn how we can help you play a more proactive role in your health and wellness, book an appointment online or over the phone with Primary Care Associates today.
