First, the bad news: Maybe you just came from the doctor's office. Your cholesterol is a too high, your blood pressure is up, you weigh 30 pounds more than you should and you don't remember the last time you exercised. Your doctor told you that if you don't do something soon, you are at risk for suffering a heart attack.
Don't feel like you are alone. According to the CDC, heart disease is the leading cause of death in the United States, and rates are growing around the rest of the world, too.
Here is the good news: You can make lifestyle choices that will help to restore your good health and reduce those heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too.
Your Heart and Nutrition
These things we know: A diet high in saturated fats, especially from red meat, will raise your cholesterol levels, and that is a risk factor for heart disease. Obese people are more likely to have heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.We also know this: Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here's what you need to do:
Eat Fish
Salmon, herring and sardines are all great sources of omega-3 fatty acids. Other fish are good, too. Omega-3 fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.Choose Healthy Oils and Fats
There are different types of fats you need to learn about. Saturated fats increase your risk of heart disease and are found in meat, butter and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts and seafood for their main protein sources.Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.
Polyunsaturated fats come in two types: omega-3 fatty acids and omega-6 fatty acids. Most people get get enough of the omega-6 fatty acids from their diets, but it is very common to be deficient in omega-3 fatty acids. Fish are the best source for omega-3 fatty acids, but fish oil wouldn't be such a good-tasting choice for cooking or for making dressings. Walnuts, flax seed and canola oil are all good sources of omega-3 fatty acids. They all make better choices than corn oil, sunflower oil and safflower oil, which all contain higher amounts of omega-6 fatty acids. Canola oil is the best choice for sauteeing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.
