The choices you make today affect your health tomorrow. Although foods that are high in saturated fat and trans fat may taste delicious and watching TV is easier than going outside for a run, you are putting your heart at risk with those choices. To keep your heart healthy, eat a variety of healthy foods that lower your cholesterol and prevent heart disease and get regular exercise. Consult a doctor before changing your diet or exercise plan.
Limit Bad Fats
Donuts, prepackaged muffins and snack cakes all have one thing in common -- they contain trans fat. Even if the package's label states that it contains 0 g of trans fat, it may still contain small amounts of trans fat that will accumulate in your body over time. Limit trans fat when possible, with no more than 7 percent of your daily calorie intake from saturated fats. Saturated fats are found in red meat and full-fat dairy products, like butter. Substitute olive oil for butter or other oils that are high in saturated fat. Olive oil is relatively low in saturated fat and contains omega-3 fatty acids, which help lower cholesterol and decrease your risk of heart disease.
Eat More Fruits and Veggies
Include as many fruits and vegetables as possible in every meal you eat. Instead of making meat the main portion of your lunch or dinner, eat a small amount of meat and use fruits and vegetables as the main dish. Fruits and vegetables are naturally very low in saturated fat. Some vegetables, like soybeans and avocados, contain fat, but they contain monounsaturated fat and polyunsaturated fat, which will help keep the heart healthy.
Exercise Every Day
Exercising every single day is a challenge, but it will help lower your bad cholesterol and decrease your risk of getting heart problems later in life. If your doctor approves, you should get at least 30 minutes of exercise every single day. If you don't have the time to set aside an entire 30 minute window for exercise, break your exercise routine up into three 10-minute increments every day.
Make the Switch to Whole Grains
If you eat pasta for dinner twice a week, swap your enriched, white pasta for whole-grain pasta. Whole grains will help keep your blood sugar as a stable level, rather than causing it to spike up and drop back down again. Whole grains should make up at least half of the grains you eat on any given day. Whole grains are high in fiber, which means it helps keep your total cholesterol levels low and will lower your risk for heart disease.
