Making small changes to your diet and lifestyle can significantly improve your heart health. The American Heart Association recommends these ten tips:

Balance calories burned with calories consumed. This may seem obvious, but it’s the foundation of a healthy weight. If you’re consuming more calories than you burn, you’ll gain weight. This can put a strain on your heart.

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Eat a variety of fruits and vegetables. Fruits and vegetables are packed with nutrients that are essential for heart health, including vitamins, minerals, and fiber.

Choose whole grains over refined grains. Whole grains are a good source of fiber, which can help lower cholesterol levels.

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Include healthy protein sources in your diet. Lean protein sources, such as fish, beans, and poultry, can help you feel satisfied and reduce your risk of heart disease.

Use healthy fats. Not all fats are created equal. Opt for healthy fats, such as those found in olive oil and avocados, instead of unhealthy fats, such as those found in processed foods.

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Choose minimally processed foods. Minimally processed foods are closer to their natural state and tend to be lower in unhealthy ingredients, such as sodium and added sugars.

Limit added sugars. Added sugars are a major contributor to heart disease. Be sure to read food labels carefully and limit your intake of sugary drinks and processed foods.

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Cut down on salt. Too much salt can lead to high blood pressure, which is a major risk factor for heart disease.

Limit alcohol. Heavy alcohol consumption can increase your risk of heart disease.

Make healthy choices wherever you eat. It’s easy to fall off track when you’re eating out or at someone else’s home. But by making smart choices, you can stay on track with your heart-healthy goals.

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Additional Tips

In addition to the tips above, there are other things you can do to improve your heart health:

Get regular exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Don’t smoke. Smoking is a major risk factor for heart disease.

Manage stress. Stress can take a toll on your heart health. Find healthy ways to manage stress, such as yoga or meditation.

Get regular checkups. See your doctor for regular checkups to monitor your blood pressure, cholesterol levels, and other important health markers.

By following these tips, you can take steps to improve your heart health and reduce your risk of heart disease.


American Heart Association