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.
