If you're looking for good news when it comes to the war on heart disease, you may need to prepare for a long battle. While there have been a number of substantial improvements, there are also quite a few disappointments. According to the American Heart Association, more than 16,800,000 people had heart disease during 2006. The good news is that the number of cases of heart disease have fallen dramatically over the past 50 years from over 589 per 100,000 people in 1950 to 258 per 100,000 in 2000. Some of this can be attributed to enhanced health care and some of it can be attributed to people taking more responsibility for their diet. The American Heart Association's guidelines are a good place to begin.
Maintain Caloric Balance
Regardless of what you do for a living and how active you are during your leisure hours, maintaining your optimal body weight depends on a balance between how many calories you take in through your diet versus how many you expend through your resting metabolism and activities. It's as simple as that. The average adult male should consume approximately 2,000 calories a day. The average adult woman should consume 1,800. If you're not currently exercising, try to reserve at least 30 minutes a day to walk, run, swim, hike or some other activity you enjoy.
Eating a Balanced Diet
Many people struggle with limiting their caloric intake to 2,000 calories. Getting the nutrients you need as well, can be even more challenging. Be sure that the foods you eat are fresh and void of empty calories. Start with eating fresh fruits, vegetables, whole grains and other food sources that are low in sugar. Stay away from foods that are highly processed and loaded with preservatives.
Fish Twice a Week
Nutritionists have discovered that eating certain types of fish twice a week can raise your HDL cholesterol by increasing your intake of omega-3 fatty acids. Good examples of fish that are rich in omega-3 fatty acids are tuna, trout, salmon and mackerel. If you don't like fish, you can get the same benefit from taking omega-3 fatty acid supplements.
Make Smart Choices
Whenever possible, make smart choices by limiting the amount of sugar and fat in your diet. Switch from high-fat to low- or non-fat dairy products, and high sugar to sugar-free products. Try to limit your total cholesterol intake to less than 300mg per day and cut back on sodium to less than 2,300mg a day. Read the labels on the food you buy to ensure that you're limiting the amount of trans fats, saturated fats and cholesterol in your diet. If you smoke cigarettes, quit. Quitting smoking is the most effective way to reduce your risk for heart disease.
