Heart disease is the number one cause of death in the United States – more than all forms of cancer combined. Yet there are steps you can take to lower your risk. The key to good heart health is in your everyday choices. Follow these recommendations from the American Heart Association (AHA) to keep your heart healthy and strong.
1. Know what foods to eat.
Most likely, you already know what makes for a healthy diet. Sticking with plant-based foods and lean meat is always a good idea. The AHA specifically recommends that you include these foods as part of a heart-healthy diet:
- Fruits and vegetables
- Whole grains
- Beans and legumes
- Nuts and seeds
- Fish (preferably oily fish with omega-3 fatty acids, like salmon)
- Low-fat or fat-free dairy products
- Healthy fats (like those found in avocados)
Two popular diets that can help you follow this pattern of eating are the DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet.
2. Know what foods to limit.
- The AHA suggests cutting back on the following foods:
- Sweets and added sugars – A big culprit in this category is sugary drinks. Drink water instead.
- Sodium – Rather than adding salt to flavor dishes, try a variety of salt-free spices instead.
- Saturated Fats – Typically found in baked goods and fried foods, these fats raise your “bad” cholesterol.
- Red meat – If you choose to eat meat, look for lean cuts.
- Alcohol – Limiting yourself to one drink per day or less is ideal.
3. Make healthy choices.
Once you are armed with the knowledge of what foods to eat or avoid, eating for good heart health comes down to making consistently healthy choices. This may mean cooking at home more where you control the ingredients. When dining out, do not be afraid to ask for healthy modifications to the dish or for sauce to be served on the side. You will also need to exercise portion control. Obesity is a risk factor for heart disease, so you want to maintain a healthy weight.
4. Get moving.
A lack of exercise can contribute to an increased risk of heart disease. The AHA recommends getting at least 30 minutes of moderate exercise five days a week. Choose an activity you enjoy so you will stick with it. If you enjoy the outdoors, perhaps you could hike, jog, bike, or join a recreational sports team. If indoor options are more your style, join a fitness class, use indoor exercise equipment, or exercise with workout videos at home. It can also help to enlist a friend to work out with you.
5. Know your risk factors.
There are several risk factors that are associated with heart disease including smoking, obesity, high blood pressure, cholesterol, diabetes, a family history, and excessive alcohol use. Eating a healthy diet and exercising can help lower some of these. If you have one of these risk factors, you should also be communicating regularly with your doctor to monitor and lower your risks.
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Learn more about heart health from the American Heart Association.