Reducing the Risk of Heart Failure

What is cardiovascular disease?

Cardiovascular disease (CVD) includes a variety of conditions that affect the heart.

  • Research suggests that almost half of adults in the country have some form of CVD.

  • It consists of a variety of diseases that affect the heart and/or blood vessels.

Risk Factors Include: (not limited to)

High blood pressure

High cholesterol

Type 2 Diabetes

Diets high in sodium, sugar, and/or fat

Obesity

Nutrition and heart health:

Nutrition and heart health go hand in hand! An “unhealthy diet” has a strong correlation to risk factors that influence cardiovascular disease. Consuming a well-balanced diet can limit your risk for developing high blood pressure, high cholesterol, diabetes, and obesity.

If you already have heart disease- no fear! Healthy nutritional habits can help manage/decrease your symptoms, as well as reducing the risk of your disease from progressing any further.

Are you trying to manage your weight, control your cholesterol, regulate your blood sugar, and/or manage your blood pressure? Here are some general tips!

Heart healthy diets prioritize:

Fruits

Vegetables

Whole Grains

Lean Proteins

Nuts

Heart healthy diets limit:

Saturated Fats

Sodium

Added Sugars

Refined Carbohydrates

Benefits of fruits and vegetables:

Vary your colors!

The different colors of produce offer different vitamins and minerals! Aim to choose different colors of the rainbow:

  • Red Peppers & Strawberries

  • Carrots & Oranges

  • Yellow Zucchini & Summer Squash

  • Asparagus & Kale

  • Blueberries & Elderberries

  • Eggplant & Plums

Tips on how to reduce saturated/trans fats:

  • Reduce red meat consumption and choose leaner sources: Chicken and turkey breast! (Remove any skin or visible fats.)

  • Prepare your meals in healthy fat oils: Olive oil or avocado oil.

  • Consuming fish will supply your body with omega-3-rich fatty acids! Omega-3s help lower “bad fats” in the blood. Thus, supporting heart health!

    • Plant sources of omega-3s include chia seeds and flaxseeds. Try implementing a serving into salads, oatmeal, and smoothies!

Engage in physical activity!

An active lifestyle strengthens your heart and improves your blood flow. This overall can support blood pressure control, lowering of cholesterol, and general heart health.

If you don’t have access to a gym or recreational center, no fear! You can use soup cans for lifting! You can also try jump roping, daily walks, or yoga!

Keep in mind:

Speaking to your healthcare provider or a registered dietician before modifying your diet is never a bad idea. These are general tips geared towards protecting and supporting heart health. Focusing on whole foods and increasing physical activity can go a long way!

Lynn Grows