Heart healthy Better Health
foods to add to your diet
A healthy diet can help people lower their risk for various conditions, including heart disease.
That’s a significant benefit, as the World Health Organization estimates that 32 percent of deaths across the globe can be attributed to cardiovascular disease, which is an umbrella term used to refer to a group of disorders of the heart and blood vessels.
Individuals who want to change their diets are urged to speak with their physicians for insight regarding specific changes that can address any preexisting issues they may have. But it never hurts to consider heart-healthy foods, and the Office of Disease Prevention and Health Promotion at the U.S. Department of Health and Human Services recommends adding these heart-healthy foods to your shopping list.
Fruits and Vegetables
Variety is the spice of life, and the good news is that an assortment of fruits and vegetables promote heart health. That means individuals can eat a heart-healthy diet without eating the same foods every day. The
TRAVEL: 36 hours in Park City, Utah, D5
PLACES: Arizona city embraces dark skies, D9
TRENDS: Shakers’ world sees surge of modern interest, D9
ODPHP notes that fresh, frozen, canned, or dried fruits and vegetables can all promote a healthy heart.
· Fresh vegetables: Tomatoes, cabbage and carrots
· Fresh fruits: Apples, oranges, bananas, pears, and peaches
· Leafy greens: Spinach, Romaine lettuce and kale
· Canned vegetables: Look for low-sodium canned veggies
· Frozen vegetables: Look for products without added butter or sauces
· Canned, frozen or dried fruit: Look for varieties with no added sugars
Dairy
The ODPHP recommends fat-free or low-fat dairy. Such products include:
· Fat-free or low-fat (1 percent) milk
· Fat-free or low-fat plain yogurt
· Fat-free or low-fat cheese or cottage cheese
· Soy milk with added calcium, vitamin A and vitamin D
Whole Grains
Various products may be promoted as “whole grain,” but the ODPHP notes that whole wheat or another whole grain should be listed first in the ingredient list. Products that are “100 percent whole grain” also should be chosen over the alternatives.
· Whole-grain bread, bagels, English muffins, and tortillas
· Whole-grain hot or cold breakfast cereals with no added sugar, such as oatmeal or shredded wheat
· Whole grains like brown or wild rice, quinoa, or oats
· Whole-wheat or whole-grain pasta and couscous
Proteins
Heart-healthy proteins can add variety to a diet, which can make it easier to enjoy different flavors and dishes.
· Seafood, such as fish and shellfish
· Poultry: Chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93 percent lean)
· Lean meats: Pork shoulder, beef sirloin or lean ground beef (at least 93 percent lean)
· Beans, peas and lentils: Black beans and chickpeas (garbanzo beans)
· Eggs
· Unsalted nuts, seeds and nut butters, such as almond or peanut butter
· Tofu
Healthy Fats and Oils
When cooking with fat and oil, cooks are urged to replace saturated fat with healthier unsaturated fats.
· Avoid cooking with butter and instead cook with oil, including canola, corn, olive, peanut, safflower, soybean, or sunfloweroils
· Choose oil-based sala dressings, such as balsamic vinaigrette or Italian, instead of creamy dressings like ranch
A heart-healthy diet is full of flavor and can help people reduce their risk for cardiovascular disease.
Great workouts
The
right workout routine can make a world of difference in a person’s life.
When people like their fitness regimens, they’re more likely to commit to routine exercise, which can help reduce their risk for chronic diseases, make them less vulnerable to injury and improve their mental health.
No two people are the same, so a workout regimen that’s enjoyable and effective for one person will not necessarily appeal to another individual. Some people have no qualms about exercising in a gym, where strength-training machines and cardiovascular equipment facilitate fullbody workouts that promote healthy minds and bodies. But others find gyms intimidating or can’t fit daily gym excursions into their schedules. Others may find working out in the same facility each day a little boring. That’s why it can be beneficial to find alternative means to exercising on those days when a trip to the gym isn’t feasible or appealing.
Take to the trails
The great outdoors can be a gym unto itself. Various outdoor activities can build strength and promote cardiovascular health. Hiking is one such activity. According to Harvard Medical School, the uneven terrain hikers encounter on trails requires more energy to traverse, which in turn burns more calories than walking on level surfaces.
Commit to interval training
Interval training has long been recommended to busy adults with hectic schedules. Interval training is exercise that involves periodic short bursts of intense physical activity followed by periods of rest or low-intensity activity. Interval training sessions tend to be shorter than moderate-intensity continuous training (MICT), but the periodic bursts of intense physical activity make interval training sessions highly effective workouts. In fact, a 2021 study published in the International Journal of Environmental Research and Public Health found that interval training provides similar health and performance benefits as MICT. Challenging hikes can mimic the effects of interval training, as
can additional activities such as jumping rope, cycling and swimming that do not necessarily need to be performed at a gym.
Embrace your inner yogi
Yoga is another physical activity tailor-made for busy adults who don’t have time to get to the gym each day. The characterization of yoga as a niche activity is no longer applicable, as participation among males in the United States alone grew from four million in 2012 to 14 million in 2022, according to Yogkulam.org. Though global participation figures are hard to determine, market projections estimating the valuation of the yoga industry at $215 billion in 2025 are a testament to the popularity of this activity, which Johns Hopkins Medicine credits with improving strength, balance and flexibility. Yoga also has become increasingly accessible since the pandemic, as Yogkulam. org notes 40 percent of yoga practitioners prefer virtual classes available through platforms such as YouTube that can be streamed from the comforts of home.
There’s no shortage of ways to fit exercise into your daily schedule, even on days when a trip to the gym is not in the cards.
Warning signs for heart disease
Heart disease is the leading cause of death for women, men and people of most ethnic and racial groups, advises the Centers for Disease Control and Prevention. One person dies from heart disease every 33 seconds. Understanding the risk factors for heart disease is the first step toward prevention and management. There are many things people can do to modify their risk for heart disease, but also some that cannot be changed. Ultimately, education is essential either way, and learning the risk factors for heart disease is vital to such education.
Age:
The risk for heart disease increases with age. For men the risk rises after age 45, and for women, it increases after menopause, or around age 55. Aging naturally leads to changes in the heart and blood vessels that increase the likelihood of developing cardiovascular problems, says the National Institute on Aging.
Sex:
a man’s. As estrogen levels decline after menopause, fat can build up in the arteries, causing them to narrow, says the British Heart Foundation. After menopause, body weight may increase, which also is a risk factor for heart disease.
Family history:
Those with a close relative who developed heart disease at an early age may be at elevated risk.
Race:
UChicago Medicine says Black and Hispanic people have an elevated risk of dying from heart disease compared to white individuals.
People may be able to change the following controllable risk factors for heart disease.
Hypertension:
Hypertension, also known as high blood pressure, forces the heart to work harder and can stiffen the arteries. This can damage blood vessels over time. Medications and additional lifestyle changes can help seniors combat hypertension.
Smoking:
risk of blood clots. Johns Hopkins Medicine says cigarette smokers are two to four times more likely to get heart disease than nonsmokers.
Cholesterol:
High levels of low-density lipoprotein (LDL), known as “bad” cholesterol, contribute to the buildup of plaque in the arteries. This can narrow arteries and restrict blood flow.
Sedentary lifestyle:
A lack of physical activity is a risk factor for obesity, high blood pressure and high cholesterol, each of which increases a person’s chances of being diagnosed with heart disease.
Dental health:
Poor dental health can allow bacteria to enter the bloodstream, which can potentially lead to inflammation that affects heart health. By understanding risk factors and actively making changes to behaviors that can be modified, people can take strides toward protecting heart health and avoiding cardiovascular disease.
Initially men are at a higher risk of developing heart disease. However, over time a woman’s risk after menopause tends to equal that of
Smoking tobacco can damage blood vessels and reduce oxygen in the blood. Smoking also increases the
Did you know?
The American Heart Association reports that a resting heart rate between 60 and 100 beats per minute is normal for most adults. However, a physically active person or athlete may have a resting heart rate as low as 40 beats per minute. Individuals may recognize resting heart rate or know it from past wellness exams, but why is it important? According to the AHA, a person’s resting heart rate can be an important clue into how healthy or unhealthy that person may be. The AHA notes that a lower resting heart rate indicates the heart muscle is in good condition and therefore does not have to work as hard to maintain a steady beat. Conversely, a higher resting heart rate has been linked to lower levels of physical fitness, higher blood pressure and elevated body weight.
Risk factors for Heart Disease
The World Health Organization reports that ischaemic heart disease, also known as coronary artery disease, is the leading cause of death across the globe. Ischaemic heart disease accounts for 13 percent of the world’s deaths, affecting people from all walks of life and every corner of the globe. The WHO also notes that deaths attributed to ischaemic heart disease rose by 2.7 million between 2000 and 2021, the largest uptick in deaths of any disease in the world during that time.
disease is raising awareness of its risk factors among the billions of people across the globe who have at least one of those factors, even if they don’t know it. According to the NHLBI, the following are some notable risk factors for heart disease.
Age
Data from the WHO underscores the threat posed by ischaemic heart disease. But humanity is not helpless against the disease. In fact, many risk factors are within a personal’s control, suggesting that a concerted effort to educate the public about the risk factors, and how to avoid them, could have a profound and life-saving impact. The National Heart, Lung, and Blood Institute reports that almost half of all adults in the United States have at least one of three key risk factors for ischaemic heart disease, and the Heart and Stroke Foundation of Canada indicates nine in 10 Canadians have at least one
Heart disease risk increases with age, but anyone can develop it. For men, risk increases significantly around age 45, while women’s risk increases more rapidly around age 55.
Clean Teeth could translate to clean arteries
The mouth and the heart are tied in a unique way.
Good oral health that aims to prevent gum disease has the potential to positively impact heart health. The Cleveland Clinic points to research that brushing one’s teeth may promote a healthier heart as well as healthier teeth. Although taking care of oral health will not eliminate the risk for heart issues down the line, some studies have found that people with gum disease may be twice as likely to have a heart attack or a stroke. But why? Gum disease is linked to increased inflammation in the entire body, according to the experts. When combined with factors like high cholesterol and diabetes, gum-related inflammation can contribute to the development of blockages in the arteries. Gum disease also serves as a portal to where bacteria can enter the bloodstream. Research has found the same bacteria from common oral infections in plaques and blockages in the heart arteries. Bacteria from the mouth also may enter and attack artificial heart valves. Brushing and flossing teeth at least twice a day and visiting the dentist for regular cleanings and check-ups can safeguard teeth and the heart.
Did you know?
Heart disease and cancer are two of the leading causes of death around the world, and there may be a link between these two diseases. Certain lifestyle
habits may increase the risk for both cancer and heart disease, say the experts at Hackensack Meridian Health. In addition, some research has shown that heart disease, a history of heart attack or a diagnosis of heart failure leads to an increased risk for developing cancer. A 2019 study published in the European Journal of Heart Failure indicated “emerging evidence supports that cancer incidence is increased in patients with cardiovascular disease and heart failure.” Patients with heart failure commonly die from cancer as well. Circulating factors related to heart failure promote tumor growth, which could explain the link between heart disease and cancer. Another surprising bit of information is that cancer can occur in the heart, though such instances are very rare. According to the Mayo Clinic, cancer that begins in the heart is most often sarcoma, which originates in the soft tissues of the body.
Environmental/work conditions
risk factor for heart conditions, stroke or vascular cognitive impairment.
One of the more significant hurdles to beating heart
Family history/genetics
Indoor or outdoor air pollution increases risk for heart disease. The NHLBI notes that air pollution may cause or worsen conditions like high blood pressure or inflammation, which are known risk factors for heart disease. Long and/or irregular working hours (55 hours or more per week); exposure to toxins, radiation, secondhand smoke, or other hazards; work-related stress; and sedentary positions throughout a workday are some work conditions associated with an elevated risk for heart disease.
A father or brother diagnosed with heart disease prior to age 55, or a mother or sister diagnosed before age 65, is a risk factor for heart disease. The NHLBI also notes research has found that some genes are linked to a higher risk of heart disease.
Lifestyle habits
Unhealthy lifestyle habits that increase heart disease risk include a sedentary lifestyle, excessive alcohol consumption, insufficient sleep over a prolonged period of time, smoking, and poor diet.
These are some heart disease risks that people should be aware of as they seek to improve their overall health. More information about ischaemic heart disease can be found at nhlbi.nih.gov.
