12 Tips To Protect Your Heart

by Jo-Ann Heslin, MA, RD, CDN on August 3, 2017 · 0 comments

Evidence is showing that beginning in 2011, our past inroads in preventing heart disease have slowed down. Experts speculate this is due to our increasing obesity epidemic (71% of US adults are overweight) and the alarming increase in cases of type 2 diabetes (21 million US adults have diabetes).

Here are 12 things you can do to protect your heart.   

  • Eat less saturated fat (meat, bacon, lard) and trans fat (fried foods and solid shortening).
  • Eat more monounsaturated fat (olive, grapeseed, and canola oil) and polyunsaturated fat (corn, sunflower and safflower oil).
  • Eat more omega-3 fats (fish, olives, walnuts and walnut oil).
  • Eat more nuts and seeds (a handful a day is healthy).
  • Eat more whole grains and less sugar.
  • Eat more fruits and vegetables.
  • Get adequate protein but don’t overdo it and eat more plant-based proteins like tofu, nuts, nut butters and beans.
  • Eat regularly but don’t fast to feast later.
  • Don’t drink but if you do go easy.
  • Move often and move more – aim for at least 30 minutes of activity each day.
  • Don’t smoke, if you do make an effort to quit.
  • Get enough sleep – aim for 7 to 8 hours each night.
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