Keep Your Heart Healthy At Any Age
2. Eat a balanced diet with an emphasis on:
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- Eight or more servings of fruits and vegetables a day, such as colorful options including: apples, lettuce, and carrots.
- Whole grains and other high-fiber foods such as brown rice, whole wheat bread, popcorn, and old-fashioned oatmeal are easy ways to get more fiber daily.
- Low-fat dairy products. Select fat-free (skim) and low-fat (1%) dairy products.
- Skinless poultry and fish are both low-calorie and packed with protein.
- Nuts and legumes are great options for an afternoon snack.
- When preparing food, use non-tropical vegetable oils like canola, olive, or peanut oil. According to AHA, replacing “bad fats (saturated and trans) with healthier fats (monounsaturated and polyunsaturated) is better for your heart.”
3. Pass on the smokes:
- Smoking is the most preventable cause of premature death in the United States, reports the American Heart Association.
- It decreases your tolerance for physical activity and increases your risk for developing blood clots.
- Smokers beware! Your risk increases if there’s a family history of heart disease.
- Smoking is also an important risk factor for stroke.
- Meanwhile, secondhand smoke produces several effects that damage the cerebrovascular system.
Remember, it’s the overall pattern of your choices that counts. Start your journey to a happy, healthy heart and make a change today!
Posted on Ruthie Hawkins, BlackDoctor.org Contributor