12 May 5 Steps You Can Take Today With Your Diet To Reduce Heart Disease
Nearly 1 in 3 deaths in the US each year is caused by heart disease and stroke and yet the CDC estimates that at least 200,000 of these deaths could have been prevented through changes in lifestyle choices, such as more physical activity, no cigarette smoking and of course healthier eating habits. The good news is, there is hope for many people who are at high risk for heart disease. In fact, many studies have confirmed that if the wrong diet can promote heart disease, the right one can reduce the risk. Here are a few guidelines that can help to reverse this deadly disease:
Load up on fruit and veggies – Several studies show that a diet rich in fresh fruits and vegetables can reduce the risk of heart attack by 25% or more. This could be attributed to the fact that vegetables and fruit contain a substance that is believed to help prevent cardiovascular disease.
Add omega-3’s to your diet – Omega-3’s, like those found in salmon, sardines, flaxseed and walnuts, can reduce the tendency of blood to clot. And you only need to consume 2 or 3 servings a week of omega-3’s to get this benefit.
Love your whole grains – Whole grains are a wonderful source of fiber and they also contain phytochemicals with antioxidant properties that are shown to help regulate blood pressure and heart health. Some of the most beneficial grains are quinoa, barley and millet.
Choose healthy fats – Healthy fats, like those found in coconut oil, avocados and flaxseed oil, can absolutely help to reduce cholesterol and heart disease, especially when you can use them as a replacement to other ‘bad’ fats like hydrogenated margarine and corn oil.
Snack on nuts and seeds – Nuts and seeds are great for heart health as they are rich in fiber , vitamin E and essential fatty acids. Try adding a handful of almonds, Brazil nuts, sunflower seeds and pumpkin seeds to your daily diet.
If you are at risk for heart disease, be sure to consult your doctor for medical advice.