To live a long, healthy life, you need to have a healthy heart. While it is best to start when you are young, it’s never too late to start improving your heart health by eating the right foods. Below, we will look at some of the simple things we can do each day to retain a good cardiovascular system. All it takes is to choose healthy foods over other foods.
Eating Tips for Maintaining Good Cardiovascular Health
We all strive for longevity and good health. Here are some tips on how we can live a long, active life into the golden years.
Harvard Health released a healthy eating plan in November 2021, which outlines what we should eat to prevent heart disease.
- Balance your food with your activities. Watch portion sizes, be cognizant of calories, and stay away from fast foods. Also, make sure you burn the calories in the foods consumed.
- Eat a variety of vegetables and fruits daily. Eat fresh veggies and fruits whenever possible. This is especially true for fresh summer fruits like berries, beans, and tomatoes.
- When possible, eat whole-grain-rich foods. Instead of refined grains like white bread and white rice, choose whole-grain bread and brown rice. These items are available in most stores, and eating whole grains can reduce cardiovascular disease, heart attack, and even possible strokes and diabetes.
- Eat healthy proteins: Instead of grabbing a big steak, eat more plant proteins like beans and fish. Stay away from processed foods.
- Choose plant oils: Unsaturated fats in olive, canola, and safflower oils are better for the body than coconut or palm oil.
- Eat non- or minimally-processed foods: Check the ingredients and choose foods that are low in salt, sugar, fat, and extra preservatives that can cause people to gain weight and possibly cause diabetes and heart disease. It may be time to give up the chips, store-bought bakery items, and ready-made, frozen meals.
- Reduce sugar intake: Sugar intake is related to an increased risk of diabetes, heart disease, and obesity.
- Watch the salt!: Choose foods with little or no fat. Again, read the labels.
- Watch the sugar: Too much sugar can lead to many health issues like diabetes, heart disease, and weight gain.
- Reduce alcohol consumption: If you drink, you should have no more than one drink per day if a woman, and 2 per day if a man. If you do not currently drink, don’t start.
- Use these guidelines when you cook at home and when you are out: You may have to be a bit selective when dining out, but choose foods with the least sugar and salt content. Sticking to fresh steamed vegetables, fruit, and fish are good options.
More good eating tips can be found at 21 Foods That Can Save Your Heart (webmd.com).
Get Good Cardiovascular Care
If you do have heart issues, get your heart health checked by an expert in heart health like Dr. Ian Weisberg, a professional with expertise in maintaining good heart health. Ian Weisberg can give you more ideas for keeping your heart healthy, how to maintain a healthy diet, and check for any current issues.
