Do you know anything about your heart health? Did you know that heart disease is a leading cause of death for people in the United States? There are several different types of heart conditions that are considered heart disease. The most common type is coronary artery disease, which affects blood flow to the heart.

Several members of my extended family have heart conditions, so this is a topic on my mind, and I discuss it with my doctor every year at my annual physical.

Heart disease risk factors

According to the CDC, around half of all people in the United States have at least one of three key risk factors for heart disease: high blood pressure, high blood cholesterol, or a smoking habit. In 2021, nearly 1 in every 5 deaths in our country was attributed to heart disease.

Along with these risk factors, there are other conditions and lifestyle choices that can put you at a higher risk for developing heart disease:
– Diabetes
– Obesity
– Unhealthy diet
– Physical inactivity
– Excessive use of alcohol

Fortunately, there things you can do to reduce your risk of developing heart disease- and changing your eating habits is a great place to start.

Eating better for your heart health

The Mayo Clinic recommends eight tips to help you get started on a heart-healthy diet. And, implementing these tips will likely help you be more healthier in other ways, too, not just your heart. Here are their suggestions:

1. Control your portion size. Have you noticed that portions in restaurants have become so large, it’s almost impossible to finish the plate? We probably all grew up listening to our parents tell us to clean our plates, but that’s not necessarily good advice! How much you eat can be just as important as what you eat, and controlling your portions at meals is a great place to start.

2. Eat more fruits and vegetables. Fresh or frozen vegetables and fruits are great options to add to every meal. Canned fruits and vegetables are good choices, too- just make sure they are packed in juice or water and have limited amounts of sodium and added sugar.

3. Eat whole grains instead of refined grains. Choosing whole-wheat and whole-grain options for pasta, bread, and flour is better for your health than white, refined grains.

4. Limit unhealthy fats. Try to limit the amount of saturated and trans fat you eat to protect your heart. These fats lead to high blood cholesterol levels which can increase the risk of heart attack and stroke. Fat can be confusing, though, because some fats are good for you. Choose monounsaturated fats, like olive oil or canola oil, or polyunsaturated fats, like those found in fish, nuts and seeds.

5. Choose low-fat protein sources. Protein is important for a healthy diet, and there are plenty of low-fat protein options such as lean meat, fish, and eggs. Beans, peas, and lentils are also good choices, and substituting plant protein for animal protein can reduce your fat and cholesterol intake.

6. Limit or reduce salt/sodium. Too much salt can lead to high blood pressure, and limiting your intake is essential for a healthy heart. A lot of your sodium intake comes from eating canned or processed foods, not necessarily the salt you’re adding from the salt shaker. Look for reduced-sodium versions of your favorite condiments.

7. Plan your meals. This is often challenging for people but can be so important when you’re trying to eat more healthy foods! Create a meal plan using the six strategies above and make sure you have the ingredients on hand. Emphasize vegetables, fruits, and whole grains- and watch the portion sizes. Without a plan in place, it’s easy to grab fast food, head to a restaurant, or fall back on processed foods and snacks.

8. Allow yourself an occasional treat. If you eat healthy foods most of the time, a small treat like candy or potato chips is fine every once in awhile! But, you might find that you don’t have an appetite for so-called “junk food” after getting into more healthy habits.

Heart-healthy foods for your list

Here’s a quick list from Healthline of heart-healthy foods to add to your meal plan:

– Leafy green vegetables like spinach and kale
– Whole grains such as quinoa, oats, and brown rice
– Berries
– Avocadoes
– Fatty fish like salmon, sardines, and tuna
– Walnuts
– Beans
– Dark chocolate
– Tomatoes
– Almonds
– Seeds including chia seeds, flaxseeds, and hemp seeds
– Garlic
– Olive Oil
– Edamame
– Green tea

Last year, we shared some information about the Mediterranean style of eating, which includes a lot of these types of foods. It’s a great plan to follow to improve your heart health.

What do you think? Do you follow any of these tips already? Let me know in the comments, I’d love to hear from you.

Blog comment reminder: If you have a panel-related issue that you need assistance with such as a problem with scanning or your rewards, please contact our Panel Support Center directly and they will be happy to assist you! You can reach them at 1-800-962-6700 or email them at [email protected]. You can send a message from NCP’s Facebook page. Please don’t enter panel-related issues or share any personal panel membership information in the blog comment section. Any issues will be addressed faster if you contact our support center directly. Thank you so much!

More From NCP: