We’ve assembled 10 tips to prevent heart disease to help make it easier for you to choose some simple strategies for a lower risk of cardiovascular issues. Yes, there are tips like this all over the internet. However, this list we’ve created is meant to look to the core of some of the recommendations most commonly made by experts and apply them to real life. No, you can’t give up every bit of fast food or junk food forever. However, there are some much easier alternatives that can make a considerable difference.
Get to Know These 10 Tips to Prevent Heart Disease
Ready to skip past the old heart-healthy eating recommendations you’ve heard time and time again, in favor of something you’ll actually do? It’s not that the traditional advice isn’t valid. It’s just that it isn’t always realistic. That’s why we’ve created these 10 tips to prevent heart disease. They actually embrace those traditional recommendations but break them down into steps you’ll actually take.
Begin Using These 10 Tips to Prevent Heart Disease Today
Start at least one of these 10 tips to prevent heart disease today. Then, add another one tomorrow. Over time, give them all a try. Obviously, you won’t be able to do them all every day, but by keeping them in mind so that you can practice them when it makes sense, you’ll make a difference.
1. Skip the Booze
This doesn’t mean that you’ll never drink your favorite wine or other alcoholic beverages again. However, alcohol isn’t very good for your cardiovascular system overall. If you tend to drink regularly, try skipping it. Or, if you’d usually have three drinks, have one instead. Abstaining is definitely the healthiest choice but cutting back will also make a big difference. If you are going to drink, have only 1 to 2 per day if you’re a woman and 2-3 per day if you’re a man and take make 3 days per week alcohol-free.
2. Get Hydrated
Drink water! Leave the sugary beverages like juice, pop, energy drinks and even specialty coffees behind. Same goes for sports drinks. These only turn your blood sugar levels into a roller coaster. Instead, drink water. Keep yourself hydrated and do so in the simplest possible way. If it feels boring, add a slice of lemon, lime, cucumber, or a spritz of water enhancer.
3. Understand What Your Body Needs
Everybody has different nutritional needs. Find out what your healthy calorie range is and try to keep your meals within it. Avoid eating too many or too few calories because it will only cause you to struggle with your weight and place you at risk of other conditions, as well. Beyond calories, be sure to read your nutrition labels to consume no more than 25 grams of added sugar, 2,300 milligrams of salt, 60 grams of overall fat from which no more than 22 grams is from saturated fat. These figures are based on an average healthy adult. Yours may be different, so speak to a dietitian or your doctor to learn the facts about what your unique body requires.
4. Read Nutrition Labels
As was mentioned in the last point, use nutrition labels to inform yourself. Guessing isn’t going to help you until you truly understand what your food contains. You won’t learn what your food contains until you read the labels.
5. Snack Wisely
Leave packaged snack foods at the store or in the vending machine. Your body needs to be treated better at snack time. Among these 10 tips to prevent heart disease, pay special attention to this one. If you cut up some veggies or bring an apple, orange or banana with you so that you’ll have a nutritious option available when you get hungry, that’s what you’ll eat. It’s as easy as simply making it extremely convenient to eat the healthy food.
6. Cut Out Trans Fats
Trans fats are terrible for your weight, your cholesterol levels, and your heart health. These are usually found in packaged foods, junk food, desserts, baked goods and in restaurant foods. “hydrogenated” and “partially hydrogenated” ingredients on the nutrition label are often culprits. Skip these foods as much as possible.
7. Order an Entrée Only
Everything you add to your order at a restaurant contributes to the number of calories, fats, sugars and sodium you eat. An entrée is typically more than enough of all those factors. Adding a drink, appetizer and dessert can mean that your meal will contain as much as you should be having across the entire day – or a couple of days, for that matter. When dining out, simply stick to your entrée and save the other additions for special occasions.
8. Keep Added Sugar Under Control
Sugar is found naturally in many ingredients we eat, including everything from fruit to dairy and even wheat. That said, added sugar is what typically comes with the high doses and without the fiber your body needs to help to slow down its digestion. Limit sugar by avoiding candy, sweet drinks, desserts, snack products, even honey, syrup, agave, coconut sugar and other sweeteners. Save those for rare special treats.
9. Put Something Green on Your Plate
Veggies are extremely healthy and available foods, but the majority of us eat far too little of them each day. Dark green vegetables are particularly ignored, despite how fantastic they are for us. Concentrate on getting more broccoli, rapini, kale, spinach, collard greens, swiss chard and other dark green veggies onto your plate. Include them in at least two meals per day (or a meal and a snack if you like raw broccoli with a hummus dip!).
10. Don’t Forget Seafood
One of the most indulgent of the 10 tips to prevent heart disease is to make sure you have seafood on a regular basis. Fresh, frozen and even canned fish and shellfish are great for your body and mind and are fantastic for your heart health.