There are a few reasons why people may get heart disease such as family history and age. But, there is also a lot you can do to keep your heart healthy starting with a healthy diet and lifestyle. Eating for a healthy heart can also keep your blood pressure and cholesterol levels under control, which help to prevent heart disease.
1. Make fruits, vegetables and whole grains the major part of every meal
2. Switch to whole grain bread, pastas and cereals
3. Limit cheese, red meat and fried foods
4. Choose low-fat or fat-free milk, cheese and yogurt
5. Include fatty fish twice a week: salmon, tuna, sardines, mackerel
6. Limit salt by using spices or herbs to add flavor
7. Eat more foods that are high in fiber, like oatmeal, beans and lentils
8. In the kitchen, use olive oil
9. Cut back on sweets, including granola bars, regular soda, sweetened cereals and desserts
10. Choose healthy snacks:
- Small handful of walnuts, cashews, almonds or pistachios
- Carrot, celery sticks or other vegetables with hummus or an olive-oil based dressing
And avoid cigarettes and other tobacco products, the number one cause of heart disease!
If you have concerns about your diet or heart health, call your doctor or make an appointment at Union Health Center at 212-206-2755.