With rising incidents of heart failure among youngsters mainly, it is extremely necessary to focus on the lifestyle habits that we are following.
Recently, Mayo Clinic cardiologist Dr. Francisco Lopez-Jimenez shared few important and simple tips to keep the heart healthy.
He shares small doable activities like walking, avoiding sitting for too long, etc. for a healthy heart.
“Trying to eat healthier a little bit at a time, to move around through the day, avoiding sitting for too long,” says Dr. Lopez-Jimenez.
For those who are on medication for high blood pressure, he urges them to check the readings and monitor the numbers and make sure the factors are well under control.
Simple tips for a healthy heart
The cardiologist shares the following tips for a healthy heart:
Eat more vegetables and fruits for vitamins, minerals, and heart health
Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber, which are crucial for maintaining a healthy body. They help reduce the risk of heart disease, stroke, and certain types of cancer. Leafy greens like spinach and kale are excellent sources of iron and folate, while citrus fruits provide immune-boosting vitamin C. Berries, carrots, and tomatoes are packed with antioxidants that fight inflammation and oxidative stress. Aim for a variety of colorful fruits and vegetables to maximize nutrient intake.
Select whole grains for fiber and nutrients
Whole grains, including brown rice, quinoa, whole wheat, oats, and barley, are rich in fiber, B vitamins, and minerals like magnesium and selenium. Whole grains contain bran and germ, unlike refined grains, which contain the essential nutrients and aid digestion. Diets with high fiber help control blood sugar, reduce cholesterol, and aid in gut health. Daily inclusion of whole grains provides sustained energy and enhanced digestive function.
Choose healthy fats, such as monounsaturated and polyunsaturated options
Not all fats are bad. Healthy fats like monounsaturated and polyunsaturated fats contribute to heart health, brain activity, and cell growth. Sources of good fat are olive oil, nuts, seeds, and avocados. These reduce the levels of bad cholesterol (LDL) but raise the level of good cholesterol (HDL), reducing the risk of cardiovascular diseases. Meanwhile, trans fats and too much saturated fats, which usually occur in processed food and fried foods, should be avoided.
Opt for low-fat proteins, including lean meat, poultry, fish and legumes
Protein is essential for repair of muscles, immune system functioning, and overall body maintenance. Opting for lean protein sources promotes healthy weight and chronic disease prevention. Good choices include skinless poultry, fish, eggs, tofu, legumes (lentils, chickpeas, beans), and low-fat dairy products. Fish, especially fatty fish such as salmon and sardines, are good sources of omega-3 fatty acids, which benefit brain and heart function. Balancing plant and animal proteins guarantees nutrient adequacy.
Reduce salt intake to lower blood pressure
Increased intake of salt has been associated with high blood pressure, heart conditions, and kidney disease. Salt is present in large quantities in processed foods, fast foods, and prepared foods. Fresh and home-cooked foods should be chosen to limit salt consumption. Instead of using salt, vegetables, lemon juice, garlic, or spices may be used as seasonings for food. Even reading the label on foods that contain sodium may assist in maintaining a healthier lifestyle.
Control portion sizes to manage calorie intake
Overeating, even healthy foods, can lead to weight gain and metabolic disorders. Being mindful of portion sizes helps regulate calorie intake and maintain a balanced diet. Using smaller plates, serving controlled portions, and eating slowly can prevent overeating. Listening to hunger and fullness cues is also essential for better digestion and weight management.
Plan daily menus emphasizing vegetables, fruits, whole grains, lean proteins and good fats
A well-structured daily menu should emphasize vegetables, fruits, whole grains, lean proteins, and healthy fats. Planning meals in advance helps ensure a balanced nutrient intake and reduces the temptation to opt for unhealthy choices. A typical meal could include a bowl of oatmeal with nuts and fruit for breakfast, a salad with lean protein and whole grains for lunch, and a vegetable-rich stir-fry with quinoa or brown rice for dinner.
Enjoy occasional treats in moderation without derailing your healthy eating plan
Completely eliminating favorite foods can lead to cravings and unhealthy eating patterns. Instead of strict restrictions, allow occasional treats in moderation. Whether it’s a piece of dark chocolate, a small serving of dessert, or a few chips, enjoying indulgent foods mindfully prevents feelings of deprivation and helps sustain long-term healthy eating habits.
“An ounce of prevention is worth a pound of cure” believes the cardiologist. “No matter how difficult prevention might look, it is way better than treating heart disease,” he adds.