Although heart disease is a leading cause of death in the United States, many of the factors that contribute to this problem can be reduced or eliminated by making changes to your diet and lifestyle. Eating heart-healthy foods and being active can decrease your cholesterol levels, improve your blood pressure and keep your risk of heart attack at bay.
Increase Your Whole Grains
Whole-grain foods are rich in vitamins, minerals and fiber, and they can help reduce your risk of developing heart disease. According to research reported by the Harvard School of Public Health, people who eat at least two to three servings of whole grains each day decrease their chances of dying from heart disease by 30 percent. Switch your refined-grain products for whole-grain products. Eat foods such as whole-grain pasta, quinoa, brown rice, whole-grain breads, whole-grain cereals and oats and avoid foods such as white rice, white bread and white pasta.
Fit in Regular Exercise
Exercise at least 30 minutes a day for five days of each week. Regular exercise will help you maintain or achieve a healthy weight, which can lower your risk of heart attack, decrease your cholesterol and lower your blood pressure. According to "The New York Times" Health Guide, being active decreases your risk of developing heart disease by 45 percent.
Eliminate Meat
Taking meat out of your diet can help reduce your risk of developing heart disease. Meats are high in unhealthy fats and low in fiber. According to the Physicians Committee for Responsible Medicine, eliminating all meat from your diet and eating a healthy vegetarian diet can help prevent the development of heart disease.
Use Spices and Herbs Instead of Salt
High amounts of salt in your diet can contribute to increased blood pressure. Use spices and herbs to add flavor to your foods instead of salt. Keep your daily salt intake at least below 2000 mg per day. Your doctor may recommend you lower your sodium intake to no more than 1500 mg per day. By using herbs and spices, you can add flavor to your food without harming your heart.
Stop Smoking
Smoking negatively impacts your overall health, but it also contributes to poor heart health. Smoking causes increased amounts of plaque to build up in your arteries, which can contribute to higher blood pressure and an increased risk of heart attack. Your heart health will begin to improve the day you quit smoking.
Get Rid of Trans Fat
Trans fat is used as a preservative in many processed foods and fast foods. This type of fat contributes to increased LDL cholesterol, which is the bad cholesterol, and lowered HDL cholesterol, which is the good cholesterol. Even including small amounts of trans fat in your diet can negatively impact the health of your heart, so avoid them entirely.
Eat Vegetables in Abundance
Vegetables are low in calories and contain significant amounts of heart-healthy vitamins, minerals and fiber. Eat a variety of vegetables and eat them with every meal. Avoid flavoring vegetables with high-calorie dips, spreads and cheeses.
