Did you know that heart disease is the number 1 cause of death in the United States? Nearly a third of the population has some form of cardiovascular disease, costing the US Health System a staggering $273 billion each year. There are some heart disease risk factors you can’t change, like your family history or your age, but there are some you DO have control over, including the foods you eat and the amount of physical activity you get. Combining a heart-healthy eating plan with mild to moderate exercise is a great way to feel more energetic while protecting your heart.
Therapeutic lifestyle changes:
For those who have already been diagnosed with heart disease or those at high risk of developing heart disease, doctors and registered dietitian nutritionists recommend the Therapeutic Lifestyle Changes (TLC) plan to help reduce your risk. The basic recommendations that come with TLC are easy to implement and are a good starting point for anyone trying to lower their risk of heart disease. The TLC plan has two main components that, when combined, provide the highest protective qualities.
Food:
o At least half of your daily intake should come from whole grains and cereals. Look for breads with whole wheat flour as the first ingredient. There has been recent popularity in “ancient grains” such as einkorn, spelled, or farro, which can be found in specialty food stores and can serve as the base for pilafs and grain salads. Increasing your intake of whole grains, such as oats and barley, increases your intake of soluble fiber, which research has shown can lower blood cholesterol levels.
o Try to eat 3 to 5 servings of vegetables and 2 to 4 servings of fruit every day. Fruits and vegetables contain compounds that offer a variety of health-protective qualities, along with soluble and insoluble fiber to keep you feeling full longer while protecting your heart.
o Choose proteins that are naturally low in saturated fat. Lean cuts of meat, such as tenderloin, are low in saturated fat. Vegetables, such as lentils and chickpeas, are fiber- and nutrient-rich options without meat and without saturated fat. Fatty fish, such as salmon and tuna, have additional cardioprotective qualities by providing anti-inflammatory omega-3 fatty acids.
Physical aptitude:
o Exercise doesn’t have to be exhausting to be good for you. Find a physical activity that you enjoy and try to participate for 30 minutes a day, 3 or 4 days a week. Start small if you can’t fit it all in at once; two 15-minute sessions in one day is as good as one 30-minute session.
o Spend less time in (and on) your seat. Being sedentary most of the hours of the day is a risk factor for cardiovascular diseases. Set a timer to get up every 30 to 60 minutes and walk around the building or even your living room. Every little bit helps.
o Make physical activity part of your daily routine. One small step leads to more and more, eventually taking you where you want to go. Park your car at the far end of the lot, take the stairs instead of the elevator, even just down a floor or two, or go outside and pull the weeds or rake leaves.
In conclusion:
A few minor changes can have a big impact on your heart health. Choose one or two new things a week to try, like a recipe with a new vegetable or grain, and drive to the work parking lot for lunch. Small changes have a big impact over time, so start giving your heart a little TLC.
