You might know that eating certain foods can increase your heart disease, but changing your eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds, and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher-calorie foods, such as meat, cheese, and snack foods.
3. Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also reduces the chances of developing other conditions that may put a strain on the heart, such as high blood pressure, high cholesterol, and type 2 diabetes.
4. Maintain a healthy weight
Being overweight, especially around the middle of the body, increases the risk of heart disease. Excess weight can lead to conditions that increase the chances of developing heart disease — including high blood pressure, high cholesterol, and type 2 diabetes.
5. Get good quality sleep
People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes, and depression.
Most adults need at least seven hours of sleep each night. Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same time each day. Keep your bedroom dark and quiet, so it’s easier to sleep.
6. Manage stress
Some people cope with stress in unhealthy ways, such as by overeating, drinking, or smoking. Finding alternative ways to manage stress, such as physical activity, relaxation exercises, or meditation, can help improve your health.
If you have a condition such as high cholesterol, high blood pressure, or diabetes, your healthcare provider may prescribe medications and recommend lifestyle changes. Make sure to take your medications as your health care provider prescribes and follow a healthy lifestyle plan.
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