Currently, heart disease is the leading cause of death in the United States. About 1 in every 5 deaths are a result of heart disease.1 Heart disease refers to many different types of heart conditions, the most common being cardiovascular disease. More than 80 million Americans have some form of cardiovascular disease.2 Heart disease could lead to a heart attack, heart failure, or arrhythmia.
Risk factors
There are several risk factors that elevate the risk of developing heart disease. High blood pressure, high blood cholesterol and smoking are three big key risk factors for heart disease. There are other conditions and lifestyle factors that also put people at a higher risk for developing heart disease, including:2
- Unhealthy diet
- Obesity and overweight
- Physical inactivity
- Excessive alcohol intake
- Age
Prevention
While the prevalence of heart disease is high, there are many ways to reduce the risk of heart disease. These include not only dietary habits but also lifestyle habits as well. The big factors are:3
- Healthy diet
- Physical activity
- Maintain a healthy weight
- Improve sleep health
In most cases, heart disease is preventable when people partake in healthy lifestyle choices, adopt a healthy diet, and go to annual check-ups with their doctor.
How do you eat for a healthy heart?
Meals for heart health can be relatively easy to prepare and incorporate into your daily routine. Here are some key food and nutrition recommendations to optimize nutrition for heart health:4,5
- eat a wide range of colorful of fruits and vegetables
- aim to have 1-2 vegetables with each meal
- choose whole grains over refined grains (i.e., brown rice instead of white rice)
- limit red meats and choose fish, beans or legumes as a protein source more often
- limit deep fried and processed foods
- limit sweets and baked goods
- look for low sodium options when purchasing packaged goods (i.e., soups, sauces, dressings, already prepared foods, frozen dinners)
- make water your drink of choice and aim to have at least 8 glasses daily
- aim for 150 minutes of moderate activity each week
- get adequate and consistent sleep
- apply tools to help manage stress levels
Want more individualized heart health meal suggestions that are specific to you and your own nutrition needs? Our team of Dietitians is able to help. Contact us today to get started!
Note: this information is for educational purposes only and is not intended as medical advice or individual nutrition recommendations.
Sources:
- Heart disease facts. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/facts.htm. Published October 14, 2022. Accessed February 10, 2023.
- Heart information center: Heart disease risk factors: Texas heart institute. The Texas Heart Institute. https://www.texasheart.org/heart-health/heart-information-center/topics/heart-disease-risk-factors/. Published September 30, 2020. Accessed February 14, 2023.
- Preventing heart disease. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/. Published February 2, 2023. Accessed February 15, 2023.
- Heart-Healthy Foods: Shopping List. https://health.gov/myhealthfinder/health-conditions/heart-health/heart-healthy-foods-shopping-list. Published December 2, 2021. Accessed March 17, 2023.
- The American Heart Association Diet and Lifestyle Recommendations. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations. Published November 21, 2021. Accessed March 17, 2023.
