By Mountain-Pacific Quality Health
September 29, 2022
Every year, we celebrate World Heart Day on September 29 to raise awareness about cardiovascular diseases and the steps needed for prevention and control.
The Centers for Disease Control and Prevention (CDC) states heart disease is the leading cause of death in the United States. The American Heart Association (AHA) offers 10 tips to practice heart healthy eating today and every day.
- Balance the number of calories you eat each day with how much physical activity you get.
- Explore a variety of fruits and vegetables.
- Choose whole grains.
- Include healthy protein sources, like eggs, lentils, beans, almonds, lean meats and fish.
- Use liquid, non-tropical plant oils such as olive oil or canola oil.
- Choose whole or natural foods over processed foods.
- Avoid added sugars like those found in candy or soda pop.
- Cut down on salt.
- Limit how much alcohol you drink.
- Practice these tips wherever you eat, whether you are at home or in a restaurant.
In addition to these tips, the CDC recommends a few other strategies to prevent heart disease such as heart attacks and stroke.
- Learn about your family’s health history.
- Know your risks for heart disease by talking with your family doctor.
- Get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least two days a week.
- Quit smoking. Call 1-800-QUIT-NOW to get help on your journey to quitting.
- Take medicines as directed, especially blood pressure or cholesterol medications.
Everyone manages their health in a different way. Being transparent with your doctor about your health concerns is a step in moving towards living a heart healthy life.
For more information, check out the CDC website or visit the American Health Association (AHA) online.
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