Prevent Heart Disease and Cardiovascular Issues: A Guide to Lasting Change

Prevent Heart Disease and Cardiovascular Issues: A Guide to Lasting Change

Heart disease and stroke remain leading global health concerns. According to the American Heart Association’s 2016 Heart Disease and Stroke Statistics Update, one in three deaths in the U.S. in 2013 was attributed to heart disease, stroke, and other cardiovascular diseases. Globally, heart disease and stroke were the top two causes of death.

Making small, sustainable changes today can help you prevent heart disease and other cardiovascular issues. Here’s how you can start:

1. Eat Smart

A heart-healthy diet plays a vital role in cardiovascular health. Focus on nutrient-rich foods and limit unhealthy choices:

Include:

    •    Fiber-rich foods: Keep you feeling fuller longer.

    •    Fruits and vegetables: Fresh, frozen, or canned without added sugar or salt.

    •    Whole grains: Oats, quinoa, brown rice, and whole-grain bread or pasta.

    •    Beans and legumes: Lentils, chickpeas, black beans.

    •    Nuts and seeds: Walnuts, almonds, chia, and flaxseeds.

    •    Lean proteins: Poultry, fish, tofu, and eggs.

    •    Low-fat dairy: Yogurt, milk, and cheese.

    •    Healthy fats: Olive oil, avocados, and fatty fish (salmon, mackerel, herring, sardines).

Limit:

    •    Sweets and saturated fats: Found in fatty meats, full-fat dairy, and tropical oils like coconut and palm.

    •    Processed meats: Bacon, sausage, and deli meats.

    •    Salty or highly processed foods: Chips, high sodium frozen meals, and fast food.

    •    Solid fats: Butter, lard, and shortening.

Avoid:

    •    Hydrogenated oils/trans fats: Often found in processed baked goods, margarine, regular peanut butter and fried snacks.

Pro Tip: Keep healthy snacks like cut fruits, veggies, or nuts readily available to curb unhealthy cravings. Out of sight, out of mind!

2. Get Moving

Regular physical activity is key to maintaining a healthy heart. The American Heart Association recommends the following:

For Overall Cardiovascular Health:

    •    Moderate-intensity aerobic activity: At least 30 minutes, 5 days per week (total of 150 minutes/week).

    •    Vigorous aerobic activity: At least 25 minutes, 3 days per week (total of 75 minutes/week).

    •    Muscle-strengthening activity: Moderate- to high-intensity, 2 days per week.

For Lowering Blood Pressure and Cholesterol:

    •    Aerobic activity: Average of 40 minutes of moderate- to vigorous-intensity, 3-4 times per week.

Tips to Get Started:

    •    Start slowly and build up intensity over time.

    •    Choose activities you enjoy, like walking, cycling, swimming, or dancing.

    •    Make exercise convenient and affordable—even a brisk walk around your neighborhood counts!

Benefits of Exercise:

    •    Lose fat and inches.

    •    Reduce stress and improve overall well-being.

    •    Boost energy levels and cardiovascular health.

Take the First Step Today!

Heart health is a journey, and every small step counts. By eating smart and staying active, you can reduce your risk of heart disease and live a healthier, longer life. Start now and make these habits part of your daily routine!

Book your appointment today for a personalized nutrition consultation.