The Heart of the Matter: Cutting-Edge Nutrition Strategies for Cardiovascular Wellness
The Heart of the Matter: Cutting-Edge Nutrition Strategies for Cardiovascular Wellness
Blog Article
Table of Contents
Many people in the United States don’t eat a healthy diet. Healthy People 2030 focuses on helping people get the recommended amounts of healthy foods — like fruits, vegetables, and whole grains — to reduce their risk for chronic diseases and improve their health.1 The Nutrition and get well nutrition objectives also aim to help people get recommended amounts of key nutrients, like calcium and potassium.
What's In
1. Plant-Based Foods: Emphasis on incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, antioxidants, vitamins, and minerals that support heart health.
2. Healthy Fats: Opt for sources of unsaturated fats such as olive oil, avocado, nuts, and fatty fish like salmon and mackerel. These fats can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease.
3. Lean Proteins: Choose lean protein sources like poultry, fish, tofu, beans, and legumes. These options are lower in saturated fats compared to red meats and processed meats, which can contribute to heart disease risk.
4. Whole Grains: Incorporate whole grains such as quinoa, brown rice, barley, and oats into meals. Whole grains are high in fiber, which helps lower cholesterol and improve heart health.
5. Colorful Fruits and Vegetables: Aim to include a variety of colorful fruits and vegetables in your diet. These foods are packed with vitamins, minerals, and antioxidants that support heart health and reduce inflammation.
6. Low-Fat Dairy: Choose low-fat or non-fat dairy products like yogurt, milk, and cheese to reduce intake of saturated fats while still getting essential nutrients like calcium and vitamin D.
7. Herbs and Spices: Use herbs and spices to flavor meals instead of salt. Excessive salt intake can raise blood pressure, increasing the risk of heart disease. Herbs and spices add flavor without the negative health effects of excess sodium.
8. Hydration: Stay hydrated with water or herbal teas. Proper hydration supports overall health, including heart health.
9. Mindful Eating: Practice mindful eating by paying attention to hunger and fullness cues, as well as the taste and texture of food. Avoid distractions while eating, such as watching TV or using electronic devices.
10. Regular Exercise: Along with a heart-healthy diet, regular physical activity is crucial for maintaining cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities.
What's Out
1. Trans Fats: Avoid foods containing trans fats, which are found in many processed and fried foods. Trans fats can raise bad cholesterol levels (LDL) and increase the risk of heart disease.
2. Excessive Added Sugars: Limit consumption of foods and beverages high in added sugars, such as sugary drinks, candies, and desserts. Excessive sugar intake is linked to obesity, diabetes, and heart disease.
3. Processed Meats: Reduce intake of processed meats like bacon, sausage, and deli meats, which are high in saturated fats and sodium. These foods are associated with an increased risk of heart disease and other health issues.
4. Sugary Beverages: Cut back on sugary beverages like soda, energy drinks, and sweetened juices. These drinks provide empty calories and contribute to weight gain and heart disease risk.
5. High-Sodium Foods: Limit consumption of foods high in sodium, such as processed and packaged foods, canned soups, and salty snacks. High sodium intake can raise blood pressure, increasing the risk of heart disease and stroke.
6. Saturated Fats: Reduce intake of foods high in saturated fats, including fatty meats, full-fat dairy products, and certain oils like coconut oil and palm oil. High intake of saturated fats can raise cholesterol levels and increase the risk of heart disease.
7. Large Portion Sizes: Be mindful of portion sizes to prevent overeating, which can lead to weight gain and heart health issues. Use smaller plates, bowls, and utensils to help control portion sizes.
8. Unhealthy Cooking Methods: Avoid cooking methods that involve deep frying or excessive use of oils, which can increase the calorie and fat content of meals. Instead, opt for healthier cooking methods like baking, grilling, steaming, or sautéing with minimal oil.
Report this page