One of the great things about being invested in your fitness and nutrition is that you can optimize your heart health and decrease your risk of developing certain diseases.
Did you know that heart disease is the leading cause of death in America with 610,000 people dying every year due to this disease? This equates to 1 in every 4 deaths being attributed to heart disease. Risk factors for heart disease include high blood pressure, high cholesterol, smoking, diabetes, obesity, poor diet, physical inactivity, and excessive alcohol use. However, many of these risk factors are modifiable and in your control!
In honor of Heart Health month, I would like to share some heart healthy tips with you to strengthen your ticker!
- Increase Dietary Fiber Intake. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and promoting heart health. Switch out refined grains such as white rice or bread, for whole-grain options such as brown rice, whole-grain breads, oats, quinoa, farro or barley.
- Replace Saturated Fat with Monounsaturated and Polyunsaturated Fat. Excessive saturated fat intake can increase blood cholesterol levels and increase risk of coronary artery disease due to the cholesterol causing plaque buildup in your arteries. Rather than cooking with butter or consuming fatty and processed meats, opt for lean cuts of meat or fish and cook with oils high in unsaturated fats such as olive oil for light sautéing, grapeseed oil for medium-high sautéing and avocado oil for high heat sautéing.
- Limit Sodium Intake. Eating a lot of sodium can contribute to high blood pressure, a risk factor for heart disease. In addition to reducing the amount of table salt you consume, beware of “hidden” sodium in processed foods such as deli meats, soups, snack foods, chips, and frozen dinners. In addition, try cooking more meals at home so you can control the ingredients in your food!
- Increase Your Physical Activity Level. Regular physical activity helps lower blood pressure and controls stress levels and weight. Find a physically active hobby you enjoy, take a walk at lunch, take the stairs rather than the elevator, or park at the end of the parking lot next time you’re grocery shopping. Choose whatever works for you and gets you moving!
- Increase Your Intake of Fruits and Vegetables. Fruits and vegetables are rich in dietary fiber and are great sources of many vitamins and minerals. Try filling half your plate with vegetables to reap the benefits of these nutrition powerhouses!
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