According to the CDC, heart disease has been the leading cause of death in the U.S. for the past 90 years. Previous to this, heart disease was likely never a major player in terms of deaths. The changes that caused this spike were due to a sudden increase in smoking and dietary changes. Today it is abundantly clear that the food’s we choose are a huge contributor to heart disease and stroke, which is the 3rd leading cause of death. Heart disease affects people of all sizes, races, genders, and ages. Not only is heart disease the leading cause of death in the U.S., it is also the leading cause of death in the world, responsible for 16% of the total deaths in 2019. There are genetic components associated with heart disease, but many cases are preventable with dietary and lifestyle changes.
Choose a variety of fruits and vegetables: Fruits and veggies add fiber, vitamins, minerals and antioxidants to your diet which can help reduce plaque in the arties due to cholesterol. Choose varieties that are fresh or frozen for the most benefit and only choose canned veggies with little to no salt.
Cut the salt: This one can take some getting used to, but once you are acclimated to eating reduced salt, you won’t miss it. Try adding more herbs and other seasonings to make up the difference in flavor. Lowering sodium can assist in lowering blood pressure leading to an overall healthier heart. Cutting out fast food, frozen meals, and canned soups are a good start to reducing the salt in your diet.
Avoid saturated fats: Diets high in saturated fats raise cholesterol which increases the risk for heart disease. Saturated fats include fats found in butter, fatty meats, and lard. Better alternatives for fat sources are olive oil, nuts, and beans.
Cut out processed sugar: Instead of using processed sugars go for natural ones, replace those snack cakes with fresh fruit or whole grain treats sweetened with honey or real maple syrup. Added processed sugars can increase caloric intake leading to weight gain with no nutritional benefits. When you cut out the processed sugary treats, you are also cutting out a long list of unhealthy ingredients that go along with it.
Exercise: Get moving today! Exercise routines don’t have to involve huge commitments of your day. Just getting a little bit can help a lot. This is especially important if you have a sedentary life style due to work or health complications. Try parking in the back of the parking lot, taking the stairs, grow a garden, walk around the mall, or take a swimming exercise class to get you going. Exercise can lower your blood pressure, reduce stress and improve your sleep patterns.
Small changes in your lifestyle can make a huge impact on your heart health and overall quality of life. Keep at it and these changes start to snowball into healthy behaviors that stick with you for the long run. Share these new patterns with loved ones because the more you surround yourself with healthier people, the better chance you have at sticking with it!
Resources:
https://healthcenter.uga.edu/how-to-eat-a-heart-healthy-diet/
https://pubmed.ncbi.nlm.nih.gov/24811552/
https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
