A Healthy Diet for a Healthy Heart
February 7, 2024
By: Alyssa Sherling
Categories: Blog Posts, Healthy Living, Nutrition & Diet
Most people can greatly reduce their risk of developing heart disease
February is underway, which means that American Heart Month has begun. This designation was established in 1963 to raise awareness about heart disease, the leading cause of death in the United States. Heart disease encompasses various conditions that can significantly impact the heart’s functionality. Fortunately, for the most part, heart disease is preventable. By adopting a heart-healthy diet, individuals can substantially reduce their risk of developing heart disease.
What does a heart-healthy diet look like?
Heart disease is a major health concern, and two significant factors that contribute to its development are high blood pressure and high cholesterol. A primary cause of these conditions is excessive sodium and fat intake in an individual’s diet.
Saturated- and trans fats are unhealthy fats that can increase the levels of LDL cholesterol (the “bad” cholesterol) in the blood. High LDL cholesterol can lead to the buildup of plaque in the arteries, which can cause heart disease.
Sodium is a mineral that is commonly found in salt. Consuming excessive amounts of sodium can lead to high blood pressure, which is a major risk factor for heart disease. High blood pressure puts additional strain on the heart and blood vessels, increasing the risk of heart attacks and strokes. To maintain healthy blood pressure and cholesterol levels, it is crucial to limit the consumption of saturated trans-fat and sodium.
3 Easy Ways to Start a Heart-Healthy Diet
- To promote better health, it’s advisable to make conscious choices when it comes to dietary fat intake. This includes reducing the consumption of foods high in saturated and trans fats while incorporating more sources of healthy monounsaturated and polyunsaturated fats into your meals. Healthy fats play a crucial role in maintaining overall health. They are known to have positive effects on cholesterol levels and can contribute to reducing the risk of heart disease. Unlike saturated and trans fats, healthy fats are beneficial for the body when consumed in moderation.
- The term “healthy fats” refers to monounsaturated or polyunsaturated fats that can help lower cholesterol levels and reduce the risk of heart disease. Foods containing healthy fats include avocados, nuts, fish, and olive oil. To improve your diet, it’s recommended to replace foods high in saturated and trans fats with those containing healthy monounsaturated or polyunsaturated fats.
- A heart-healthy diet goes beyond just limiting fat and sodium intake. It also involves incorporating a variety of fruits, vegetables, and whole grains into one’s daily meals. By doing so, individuals can effectively regulate their blood pressure, obtain essential vitamins and minerals, and reduce hunger, thereby decreasing the likelihood of consuming unhealthy snacks. Making these dietary changes can be as simple as adding a handful of berries to a bowl of oatmeal or opting for whole-grain bread over white bread.
Does being physically active help?
Living a heart-healthy life is essential for maintaining overall well-being. In addition to eating a well-balanced diet, regular physical activity is crucial in promoting your heart health. The Centers for Disease Control and Prevention (CDC) recommends that an average adult get 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercise per week.
Embarking on a heart-healthy lifestyle doesn't have to be complicated; it can start with a daily 30-minute walk, five times a week. The key is to choose exercises that you genuinely enjoy, whether it's playing basketball, swimming, or even horseback riding. Remember, any form of movement is beneficial, so find what excites you!
By incorporating regular physical activity and maintaining a heart-healthy diet, you can significantly lower your risk of developing heart disease. This February, take a step towards self-love by embracing these simple lifestyle changes!
Ready to start your heart health journey? St. Mary’s can help!
The registered dietitians with St. Mary’s Outpatient Nutrition Services provide individual nutrition assessment and counseling for all ages. Ask your doctor for a referral.
Move your body more with St. Mary’s Wellness Centers in Athens and Lavonia. In addition to cardiovascular and strength-training equipment, both centers offer friendly, experienced staff and fun fitness classes at a variety of levels. Discover more:
Regular visits with a primary care physician (PCP) you know and trust is one of the best things you can do for your health. If you need a primary care physician, St. Mary’s offers caring and experienced PCPs at offices across Northeast Georgia. Find your new PCP and schedule a visit today to begin your heart health journey!