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Can significantly boost your cardiovascular health
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- Beyond individual foods or nutrients, heart-healthy dietary patterns can significantly boost your cardiovascular health. What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.
www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid
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Eating a healthy diet can help reduce your risk of developing coronary heart disease and stop you from gaining too much weight, reducing your risk of diabetes and high blood pressure. It can also help lower your cholesterol levels and reduce your risk of some cancers.
- Eat a healthy, balanced diet. A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and vegetables (5 portions a day) and whole grains.
- Be more physically active. Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.
- Keep to a healthy weight. A GP or practice nurse can tell you what your ideal weight is in relation to your height and build. Alternatively, you can calculate your body mass index (BM) online.
- Give up smoking. If you smoke, giving up will reduce your risk of developing CHD. Smoking is a major risk factor for developing atherosclerosis (furring of the arteries).
Apr 4, 2024 · Certain foods can raise your risk of heart conditions. Learn eight ways to get started on a diet that's good for your heart.
- How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating...
- Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetabl...
- Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options,...
- Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a h...
- You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.Create daily menus u...
- Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn...
Aug 17, 2023 · A healthy diet can help protect the heart, improve blood pressure and cholesterol, and lower the risk of type 2 diabetes. A heart-healthy eating plan includes: Vegetables and fruits. Beans or other legumes. Lean meats and fish. Low-fat or fat-free dairy foods. Whole grains. Healthy fats such as olive oil and avocado.
- Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your...
- Getting some regular, daily exercise can reduce your risk of heart disease. And when you combine physical activity with other lifestyle measures, s...
- Being overweight — especially if you carry excess weight around your middle — increases your risk of heart disease. Excess weight can lead to condi...
- High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you...
The 2021 American Heart Association's nine food and drink recommendations for cardiovascular health 1. Adjust energy intake and expenditure to achieve and maintain a healthy body weight. Eat plenty of vegetables and fruits – choose a wide variety. Choose foods made mostly with whole grains rather than refined grains.
Nov 9, 2023 · Heart-healthy foods list. Fruits and vegetables; whole grains; healthy proteins; nonfat and low-fat dairy; and unsaturated fats and oils are the foundation of a heart-healthy eating plan. Studies consistently find that diets rich in fruits and vegetables are associated with reduced risk of cardiovascular disease.
Evidence-based dietary pattern guidance to promote cardiometabolic health includes; (1) adjust energy intake and expenditure to achieve and maintain a healthy body weight; (2) eat plenty and a variety of fruits and vegetables; (3) choose whole grain foods and products; (4) choose healthy sources of protein (mostly plants; regular intake of fish ...
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