By Nicola Cucuiet and Sylvia Klinger
I recently attended the American College of Cardiologist Annual conference, which reminded me of the importance of keeping your heart healthy. Here are some tips to help you along the way:
Heart disease is the leading cause of death for both men and women. About 600,000 people die of heart disease in the United States every year; that’s 1 in every 4 deaths. Every year about 935,000 Americans have a heart attack. Of these, 610,000 are a first heart attack; 325,000 happen to people who have already had a heart attack. Coronary heart disease alone costs the United States 108.9 billion dollars each year. This total includes the cost of health care services, medications, and lost productivity according to the Center for Disease Control and Prevention.
Give up smoking
Smoking is one of the main factors that causes coronary heart disease. Giving up smoking is one of the best things that you can do for your heart , that can cut the risk of coronary disease to half of that of a smoker.
Limit unhealthy fats and control your portion size
High blood cholesterol can lead to the development of atherosclerosis, which increases the risk of a heart attack. Try to avoid unhealthy fats like saturated and trans fats, and choose heart healthy fats like those provided by avocado, olive oil and flaxseed oil. Avoid overloading your plate. Learn the correct serving size for what you eat using visual aids to make things easier. Portion control can help you cut back on unwanted calories, cholesterol and fat.
Reduce your salt intake
To improve and maintain a healthy blood pressure limit how much salt you consume at the table. Pay attention to salt levels in processed foods that can hide high levels. When cooking, use different types of seasonings like rosemary, basil, oregano and lemon juice and lime juice to add flavor to your food. Don’t worry, you will get used to it in no time.
Eat more vegetables and fruits
Vegetables and fruits are the best source of minerals vitamins and dietary fiber. They stand for everything healthy and nutritious. Besides all the minerals and vitamins they contain, fruits and vegetables also have some substances that can reduce the risk of cardiovascular diseases. Try having a salad and some fruit with every meal you have. This will help you cut back on calories and stock up on vitamins and minerals. Choose different types of vegetables and fruits in order to benefit from what each veggie and fruit has to offer.
Start exercising
Making a habit out of exercise can be very beneficial for your heart. A half hour of moderate intensity aerobic exercise every day can drastically reduce the risk of coronary disease and drastically reduce stress levels. Regular exercise strengthens your heart and cardiovascular system, lower blood pressure, strengthens bones, improve circulation and increase endurance.
Live life and love it. Eat well.
