NCP Blog: Nutrition Tips to Help Your Heart Health

Do you know anything about your heart health? Did you know that heart disease is a leading cause of death for people in the United States? There are several different types of heart conditions that are considered heart disease. The most common type is coronary artery disease, which affects blood flow to the heart.

 

Several members of my extended family have heart conditions, so this is a topic on my mind, and I discuss it with my doctor every year at my annual physical.

 

Heart disease risk factors

 

According to the CDC, around half of all people in the United States have at least one of three key risk factors for heart disease: high blood pressure, high blood cholesterol, or a smoking habit. In 2021, nearly 1 in every 5 deaths in our country was attributed to heart disease.

 

Along with these risk factors, there are other conditions and lifestyle choices that can put you at a higher risk for developing heart disease:
– Diabetes
– Obesity
– Unhealthy diet
– Physical inactivity
– Excessive use of alcohol

 

Fortunately, there things you can do to reduce your risk of developing heart disease- and changing your eating habits is a great place to start.

Eating better for your heart health

 

The Mayo Clinic recommends eight tips to help you get started on a heart-healthy diet. And, implementing these tips will likely help you be more healthier in other ways, too, not just your heart. Here are their suggestions:

 

1. Control your portion size. Have you noticed that portions in restaurants have become so large, it’s almost impossible to finish the plate? We probably all grew up listening to our parents tell us to clean our plates, but that’s not necessarily good advice! How much you eat can be just as important as what you eat, and controlling your portions at meals is a great place to start.

 

2. Eat more fruits and vegetables. Fresh or frozen vegetables and fruits are great options to add to every meal. Canned fruits and vegetables are good choices, too- just make sure they are packed in juice or water and have limited amounts of sodium and added sugar.

 

3. Eat whole grains instead of refined grains. Choosing whole-wheat and whole-grain options for pasta, bread, and flour is better for your health than white, refined grains.

 

4. Limit unhealthy fats. Try to limit the amount of saturated and trans fat you eat to protect your heart. These fats lead to high blood cholesterol levels which can increase the risk of heart attack and stroke. Fat can be confusing, though, because some fats are good for you. Choose monounsaturated fats, like olive oil or canola oil, or polyunsaturated fats, like those found in fish, nuts and seeds.

 

 

 

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