Don’t be discouraged if you’re at risk for future heart conditions. By making a few lifestyle changes, you can keep your heart healthy and prevent future cardiac events.
Eat heart healthy
Columbus Batiste, MD, regional chief of Cardiology for Kaiser Permanente in Southern California, says you can improve heart health by increasing your fiber intake, decreasing the amount of salt, sugar, and saturated fats you eat, and eliminating all trans fats. Whole, plant-based foods are full of nutrients — he specifically recommends adding more fruits, vegetables, beans, unsweetened oatmeal, flaxseed, and walnuts to your diet.
Dr. Batiste also addresses some common food conversations.
“Animal protein, particularly red and processed meats, have been associated with increased cardiovascular disease. While limiting saturated fats and eliminating trans fats can reduce your blood cholesterol, don’t be afraid of all fats. Polyunsaturated fats found in whole foods such as nuts, seeds, and avocados can reduce your risk of heart disease if eaten in small amounts,” says Dr. Batiste.
He also recommends reducing your intake of certain foods that people commonly think are healthy.
“Some people think many breakfast foods like granola, yogurt, and smoothies are healthy, but many processed foods are very high in sugars and are associated with increased cardiovascular disease. Choose foods with minimal ingredients and sugars from whole fruit.”
Get a move on
In addition to eating healthier, aim to exercise for 30 minutes every day. Dr. Batiste suggests treating nutritious food and exercise like medication.
“Be intentional about adding healthy food and exercise into your day. Don’t just tell yourself you are going to eat healthy foods or exercise. Prescribe yourself specific foods and exercise. If you exercise for 5 minutes several times per day, that’ll add up to 30 minutes before you know it.”
It’s not all physical
Your mental and spiritual wellbeing are commonly overlooked factors that also affect heart health. According to Dr. Batiste, stress increases inflammation and blood pressure, impacts your sleep, and can drive you to stress eat. You can’t always remove stress from your life, but you can build resiliency to counteract it.
“Take a few minutes to meditate, slow your breathing, and practice mindfulness. Surround yourself with supportive friends and family. Research has shown that people who volunteer have less anxiety and better heart health. A simple act of kindness each day can help you as much as it helps others.”
Find out more ways to improve your heart’s health and wellness.