Eating the right foods, staying active, sleeping well and keeping stress at bay can help keep your heart healthy. Here are my dietitian-approved tips to help enhance your heart health.
As a registered dietitian nutritionist, I’ve worked with countless women inside and outside the hospital to help improve their cardiovascular health through a healthy diet. Though much of the attention these days goes to weight loss, heart disease is the leading cause of death and a leading cause of disability for women in the United States.
In fact, over 44% of American women have some form of heart disease.
Heart disease risk varies with age. If you are in your 20s and 30s, consider this your prime prevention phase. Develop and maintain heart healthy behaviors to stave off heart disease such as eating well and being active.
As you get older, your risk for heart disease increases dramatically. Changing hormone levels associated with menopause lead to increased fat around the midsection (belly fat) which appears to increase the risk for heart disease compared to fat distributed in other parts of the body.
What to eat for heart health
Here are seven simple changes you can make to begin nurturing your heart at any stage of your life.
Eat plenty of fruits and vegetables daily.
The CDC reports that only 1 in 10 people get enough fruits and vegetables. Though we hear the message every day, most adults in the United States still miss the mark.
There’s strong evidence in the power of fruits and vegetables to improve health and reduce your risk for heart disease. Aim for at least 2 cups of fruit and 2½ cups of vegetables daily.
My book, The Plant Love Kitchen, shares lots of ways to add more produce to your plate with ease using a plant forward diet.
Eat lots of healthy fats.
Good fats can help reduce bad cholesterol levels. They also help you feel full and satisfied.
- Snack on a handful of nuts or seeds during snack time or add to a salad for crunch.
- Add avocado to a sandwich for creaminess or use it as the base for a sauce.
- Enjoy extra virgin olive oil in a vinaigrette or marinade for vegetables.
Focus on fiber.
Soluble fiber found in oats, barley, beans, flaxseed and some fruits and vegetables can help lower your cholesterol levels.
Start your day with a bowl of oatmeal and berries, enjoy a bean burrito or veggie burger for lunch and a white bean and arugula salad for dinner to get a healthy dose of soluble fiber.
Eat omega-3 rich seafood a couple times a week.
Get 8 ounces a week. Focus on omega 3 rich, fatty fish like salmon, sardines or lake trout which are typically lower in mercury than some others.
People tend to shy away from fish thinking it’s too hard to make. But, cooking fish doesn’t have to be a big production. Bake fish in parchment paper with vegetables or try smoked salmon with your favorite salad greens for a simple lunch.
Sablefish (or Black Cod) is another delicious option for getting your omega-3 fats. Try this top-rated Honey Garlic Black Cod for an easy recipe to try.
Add flavor not just salt.
It’s no secret that high sodium intake is not recommended.
How much sodium should you eat per day? The American Heart Association recommends no more than 2,300 mg sodium per day. But African-Americans, people 50 and over and those who already have high blood pressure, should limit sodium intake to less than 1500 milligrams a day.
Instead of seasoned salt, onion salt and well… salt, experiment with other ways to season your food. Add amazing flavor to chicken with a marinade of lemon juice, olive oil and rosemary. Finish the dish with a pinch of salt to bring it all together but don’t let salt be the only way you season your food.
Season cooked vegetables using a fresh basil vinaigrette to add antioxidants, healthy fat and lots of flavor!
Cut back on added sugar.
Excess sugar intake contributes to high blood pressure and a number of other potential health concerns.
Remember that this includes all forms of sugar from regular white sugar to honey, maple syrup or agave. Consider eliminating sodas and other sweetened beverages which can be swapped for unsweetened sparkling water for example.
Try sweet berries, cooked apples or pears or sautéed bananas for dessert.
Learn to love tea without sugar by adding vanilla or try a teaspoon of cinnamon or unsweetened cocoa in your coffee to add flavor without excess sugar.
These chocolate almond truffles are a great healthy dessert option and my watermelon slushies are easily the best no-sugar added frozen treat to enjoy in the summer.
Be active.
Engage in some form of physical activity every week – at least 150 minutes a week of moderate to vigorous exercise is recommended. You can break this down to 30 minutes 5 days a week or even smaller increments of 10 minutes or more. Just get moving.
Now, I get it. Life gets in the way of your best intentions. We give our hearts to loved ones, work and other interests but how much do we give to ourselves?
I challenge you to implement just one suggestion from this list for the next seven weeks. Your heart will thank you.
Erika Algar
Something unique you brought this time. Will share this to all the women I know. These points are really important…
Brant Edison
Something unique you brought this time. Will share this to all the women I know. These points are really important.