Heart Disease: 4 Lifestyle Changes to Protect Your Heart
Heart disease is the leading cause of death in the United States, but the good news is that many cases can be prevented. Heart disease includes conditions such as clogged arteries, heart attacks, and heart failure. While factors like age and family history matter, your daily habits play a powerful role in protecting your heart. Small, consistent lifestyle changes can greatly reduce your risk and improve your overall health.
1. One of the most important ways to support heart health is through what you eat. Diets high in processed foods, salt, added sugars, and unhealthy fats can raise blood pressure and cholesterol levels.
Consider a heart-healthy diet focused on whole foods. Aim to eat more fruits and vegetables, whole grains, beans, lean proteins, and healthy fats. Try filling half your plate with vegetables and fruits at meals. Choose whole grains like brown rice, oats, and whole-wheat bread instead of refined grains.
Making healthier fat choices is also important. Limit foods high in saturated fat such as fried foods, butter, full-fat dairy, and processed meats. Instead, choose healthy fats found in olive oil, nuts, seeds, avocados, and fatty fish like salmon or tuna. These fats can help lower “bad” cholesterol and raise “good” cholesterol to protect your heart.
Reducing sodium and added sugar can make a big difference. Too much salt can raise blood pressure, and excess sugar can lead to weight gain and diabetes—both risk factors for heart disease. Try cooking more meals at home, using herbs and spices instead of salt, reading food labels, and choosing water over sugary drinks.
2. Physical activity is another key part of heart health. Regular movement helps lower blood pressure, improve cholesterol, and strengthen the heart. Aim for at least 30 minutes of moderate activity most days of the week, such as walking, biking, or swimming. Even short periods of movement throughout the day can help.
3. Managing stress and getting enough sleep are often overlooked but very important. Chronic stress and poor sleep can increase heart disease risk. Relaxation techniques, deep breathing, gentle stretching, and a consistent sleep routine can support heart health.
4. Finally, avoid smoking and limit alcohol intake. Smoking greatly increases the risk of heart attack and stroke, while excessive alcohol can raise blood pressure.
In summary, caring for your heart does not require drastic changes. By eating healthier, staying active, managing stress, and working with your healthcare provider for regular checkups, you can take meaningful steps toward a healthier heart and a longer, more active life.
Danielle Townsend, Registered Dietitian/Nutritionist
1. One of the most important ways to support heart health is through what you eat. Diets high in processed foods, salt, added sugars, and unhealthy fats can raise blood pressure and cholesterol levels.
Consider a heart-healthy diet focused on whole foods. Aim to eat more fruits and vegetables, whole grains, beans, lean proteins, and healthy fats. Try filling half your plate with vegetables and fruits at meals. Choose whole grains like brown rice, oats, and whole-wheat bread instead of refined grains.
Making healthier fat choices is also important. Limit foods high in saturated fat such as fried foods, butter, full-fat dairy, and processed meats. Instead, choose healthy fats found in olive oil, nuts, seeds, avocados, and fatty fish like salmon or tuna. These fats can help lower “bad” cholesterol and raise “good” cholesterol to protect your heart.
Reducing sodium and added sugar can make a big difference. Too much salt can raise blood pressure, and excess sugar can lead to weight gain and diabetes—both risk factors for heart disease. Try cooking more meals at home, using herbs and spices instead of salt, reading food labels, and choosing water over sugary drinks.
2. Physical activity is another key part of heart health. Regular movement helps lower blood pressure, improve cholesterol, and strengthen the heart. Aim for at least 30 minutes of moderate activity most days of the week, such as walking, biking, or swimming. Even short periods of movement throughout the day can help.
3. Managing stress and getting enough sleep are often overlooked but very important. Chronic stress and poor sleep can increase heart disease risk. Relaxation techniques, deep breathing, gentle stretching, and a consistent sleep routine can support heart health.
4. Finally, avoid smoking and limit alcohol intake. Smoking greatly increases the risk of heart attack and stroke, while excessive alcohol can raise blood pressure.
In summary, caring for your heart does not require drastic changes. By eating healthier, staying active, managing stress, and working with your healthcare provider for regular checkups, you can take meaningful steps toward a healthier heart and a longer, more active life.
Danielle Townsend, Registered Dietitian/Nutritionist