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How to Eat for a Healthy Heart: A Dietitian’s Meal Plan

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Heart Health Supplements

Did you know that the leading cause of death among adults in the U.S. is heart disease? As many as 1 in every 4 deaths can be attributed to heart disease. Maintaining heart health is important for both men and women. Not sure where to start? According to the CDC, following a heart healthy diet, keeping a healthy weight, getting regular physical activity and not smoking can help prevent heart disease. Continue reading for heart health tips.

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Heart Healthy Diet

What does a heart healthy diet look like? To start, limit saturated fats and trans fats in your diet. Saturated fats are found in dairy products and processed meats. Trans fats are found in pastries and baked good and in some fried foods. You’ll also want to limit sodium intake to keep your blood pressure in a healthy range, so limit your consumption of cured meats, and most canned and frozen foods. Choose low-sodium canned vegetables and canned beans. Another thing to consider is the relationship between sugar and heart disease. Too much sugar in your diet can raise blood sugar levels and lead to diabetes.

What should you eat for a healthy heart? There are tons of foods good for your heart. In general, stick to unsaturated fats, like those found in olive oil, avocados and nuts, that are heart healthy. Omega-3 essential fatty acids also benefit heart health. They must be obtained through foods, such as salmon and chia seeds, or supplements. Moreover, you can maintain healthy cholesterol with high-fiber foods. Shop whole grains, beans, fruits and vegetables to reduce your risk of cardiovascular disease.

Heart Healthy Lifestyles

Regular physical activity is important for maintaining heart health. Experts recommend that adults get at least 2 hours and 30 minutes of exercise every week. This amount of moderate-intensity activity can help you maintain a healthy weight, lower blood pressure and blood cholesterol, enhance circulation, and overall strengthen your heart.

Vitamins for Heart Health & Herbs for Heart Health

Certain vitamins, supplements and herbs can help support your heart and cardiovascular health. As previously noted, omega-3s are well known for their cardio-protective properties. Another way to reap the benefits of essential fatty acids is with fish oil supplements. CoQ10, a powerful antioxidant, supports healthy heart function and can potentially help you maintain blood pressure levels already within normal range. Lastly, magnesium, a mineral involved in over 300 biochemical reactions throughout the body, supports cardiovascular health. It also helps maintain healthy blood pressure already within normal range.

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