Cardiovascular disease is comprised of several conditions that affect the heart and blood vessels. Conditions include arrhythmia, peripheral artery disease and congenital heart defects. Obesity, high blood pressure, high cholesterol, inactivity, smoking and excessive alcohol intake contribute to the onset of heart disease. According to the Centers for Disease Control, heart disease is the number one killer in America and a major cause of disability. Following a heart healthy diet and leading an active lifestyle can help treat or prevent heart disease.
Meet With Health-Care Professionals.
Step 1
Contact your physician to discuss your risk for developing heart disease. Take the necessary tests such as blood pressure, cholesterol and an EKG to determine if you have heart disease or are at risk for developing the disease.
Step 2
Discuss your options with your physician. Request a referral to a registered dietitian to aid diet and lifestyle changes that will treat or prevent heart disease.
Step 3
Meet with a registered dietitian. Bring along a food diary that have notes describing what you have eaten for at least three days. This allows the dietitian to become familiar with your typical diet and determine where changes should be made.
Make Necessary Diet and Lifestyle Changes
Step 1
Increase fiber intake. The American Heart Association states that fiber intake has been associated with reduced cardiovascular risk and slower progression of cardiovascular disease. Whole grains like brown rice and whole wheat bread and fruits and vegetables are sources of fiber. Daily fiber intake should equal 25g.
Step 2
Decrease intake of saturated and trans fats. Both types of fat increase total cholesterol. Saturated fat is found in beef, poultry, lamb, veal, butter and whole dairy products. Trans fat is prevalent in fried foods, baked goods, processed foods, stick margarine and shortening. Choose lean meat and low or non-fat dairy products to reduce fat intake. Avoid foods with trans fat whenever possible.
Step 3
Increase intake of unsaturated fats. According to the American Heart Association, monounsaturated fats can reduce blood cholesterol and decrease the risk of heart disease and stroke. Peanut butter, avocados, olive oil, canola oil, walnuts and almonds are sources of unsaturated fats.
Step 4
Reduce sodium intake. High sodium diets are correlated to an increase in blood pressure according to the American Heart Association. Take in no more than 1500mg of sodium daily to reduce the risk of heart disease. Sources of high-sodium foods include canned foods, soups, table salt, deli meat, cheese, smoked foods, chips and crackers.
Step 5
Regular physical activity plays a role in primary and secondary prevention of heart disease according to the American Heart Association. Take part in moderate to intense physical activity for at least 30 minutes most days of the week. Activity may include walking, running, biking, swimming, stair climbing or rowing.
Tips and Warnings
- Find an exercise buddy to help motivate you to work out. Encourage your entire family to make healthy diet changes with you not only for support but also because it is healthy for them.
- Always speak with a physician before beginning any diet or activity changes. Not everyone is able to manage heart disease with diet and lifestyle changes alone. It is important to contact a health care professional if symptoms of heart disease are exacerbated.
Things You'll Need
- Appointment with physician
- Appointment with registered dietitian
