When you think of heart health, many people immediately think about lowering their intake of red meat and fried foods, which is a good start. But there are a bunch of other things you can do that will also improve your heart health and help keep you around a little while longer. Harvard Medical School recommends being mindful of your ABCDES (Alcohol, Blood Pressure, Cholesterol, Diabetes, Exercise and Smoking) but there are more small changes that can make a big improvement into your overall long-term well-being.
Eat fruits and vegetables.
Your mom probably told you this a lot, and it's true. Eating your fruits and veggies is always a great idea! And while access to fresh produce may not be easy for all, the American Heart Association says that canned and frozen vegetables are great—just try to avoid the ones with added sugar.
Cut back on added sugars.
Occasionally indulging in your sweet tooth is always okay—but if you're concerned about your heart health, reducing your added sugar intake (like pumps of syrupy goodness in your daily coffee or the whipped cream toppings) will benefit you in the long run. The American Heart Association recommends that no more than 6 percent of your daily calorie intake comes from sugar.
Eat more whole grains.
Whole grains are a great source of dietary fiber, which helps improve your cholesterol levels and lowers your risk of things like heart disease, stroke and type 2 diabetes. Look for things like whole wheat bread, oats, barley, steel-cut oatmeal, brown or wild rice, and quinoa.
Increase your omega-3 intake.
Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body, and that inflammation can damage your blood vessels. According to the Mayo Clinic, eating two servings of fish like salmon, trout, tuna, herring, and mackerel can reduce the risk of sudden cardiac death.
Pick healthier proteins.
Things like fish and shellfish are great options for healthy protein intake, but also try to include a bunch of plant proteins like beans, peas, lentils and nuts. Plant sources of protein do not contain saturated fats and provide dietary fiber and other nutrients. Nuts, peanuts, and soybeans also contain healthy unsaturated fats.
Add dietary fats.
Sounds counterintuitive to add fat to your diet for heart health, but monounsaturated fats can actually have a positive impact on your body by reducing your cholesterol level. When eaten in moderation, things like avocado, peanut butter, canola oil, olive oil, and sesame oil can be good for you.
Lower your alcohol intake.
You don't necessarily have to eliminate your glasses of wine, but you might want to consider cutting back. Excessive alcohol consumption is associated with an increased risk for heart disease, liver disease, and death. An excess is typically considered 100 grams of alcohol (or 7 drinks) per week.
Cut back on highly processed foods.
Avoiding foods that have been processed in some way is nearly impossible, but if you can opt for foods that have been minimally processed and packaged, like nuts and salad mixes, you can avoid some of the added sugars and sodium usually connected with processed foods. And processed foods are everywhere, from the supermarket to restaurants and especially in fast food chains.
Lower your salt intake.
The American Heart Association says the average adult should eat no more than 1,500 mg of sodium per day. But even if you are eating significantly more than that, cutting your excess sodium by 1,000 milligrams a day can improve your blood pressure. Check nutrition labels to see how much salt is in your favorite foods.
Get your workouts in.
You don't need to start running marathons to improve your heart health, but the American Heart Association recommends adults get about 2.5 hours a week of physical activity. The guideline is 150 minutes a week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week instead of all on one or two days.
Stop smoking and vaping.
This can be a big life change for many, but it is one that can be the most impactful. Quitting any tobacco product (smoked or vaped)
can lower your blood pressure, improve your circulation and lung function, and dramatically cut your risk of coronary heart disease.
Cook at home.
If you are trying to avoid added sugars, salts, and incorporate some of these other heart-healthy changes, controlling what goes into each item you consume is a great way to be more mindful. By prepping your own meals, you can rest assured that you'll know what kind of oils were used, how much sodium was included, and that you're using whole grains.
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