Happy Heart Month!!
Did you know heart disease is the leading cause of death in men and women in the United States? Primary prevention is the answer to this problem. There are many steps you can take to avoid cardiac risk factors. Exercising on a regular basis, eating healthier, and quitting smoking (that should go without saying!) are three huge things you can do starting now.
Ok, so eating healthier... You might be thinking "I know Lindsay, everyone says that but what do you mean exactly?" You want specifics right? Let's start with fiber - increasing your intake of dietary fiber is huge, especially soluble fiber. You can find soluble fiber in whole foods like citrus fruits, apples, oats, flaxseeds, beans, and other whole grains. Fiber has been found to decrease cholesterol and blood sugar levels. The way it decreases cholesterol is by decreasing the level of your "bad" cholesterol carriers; the LDLs (Low Density Lipoprotein). Fiber has also been found to lower blood pressure and help your body maintain a healthy weight by increasing satiety (feeling full) after meals rich in fiber. Men younger than 50 should get at least 38 grams of dietary fiber while those over 50 should aim for at least 30 grams. Women younger than 50 should get at least 25 grams, and those over 50 at least 21 grams. Dietary fiber should come from a variety of sources rich in fiber including vegetables, fruits, whole grains, and legumes.
There are a few more dietary habits you can adopt that will be beneficial in preventing not only heart disease, but many other health related issues. Decreasing sodium intake is another thing you probably hear all the time. Ideally you want your sodium intake below 1,500 mg, decreasing the amount of processed foods you eat will help dramatically. Increasing your intake of omega 3 fatty acids by consuming fish high in omega 3 fatty acids (salmon, trout, herring) 2-3 times per week has been shown to be beneficial to heart health. Decreasing saturated fat and added sugar while switching to low fat or fat free dairy products are important dietary changes to make as well!
An easy way to do all of this is to make an effort to only eat whole foods rich in nutrients. Vitamins and minerals are super important to help our bodies run efficiently and whole foods are the best way to get them. Keep your body healthy by fueling your body right and getting yourself in the gym, the rest usually takes care of itself!
If you're interested in a little more depth, here's a good read on whole grains and fiber!
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#mainContent
