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5 things to do daily to maintain a healthy heart - WION OriginalsHeart health guidelines -
Some studies suggest that magnesium supplements may cause small but significant reductions in blood pressure. The recommended daily allowance of magnesium is mg.
People who live in soft water areas, who use diuretics, or who have other risk factors for magnesium loss may require more dietary magnesium than others. Calcium regulates the tone of the smooth muscles lining blood vessels. Studies have found that people who consume enough adequate dietary calcium on a daily basis have lower blood pressure than those who do not.
Consuming too much dietary calcium may, however, have a negative effect. Dairy products are the main dietary source of calcium. Other foods that are rich in calcium include collard greens, sardines canned with bones, and fortified almond, rice, or soy milks.
Some sodium salt is necessary for health, but the amount is vastly lower than that found in the average American diet. High salt intake is associated with high blood pressure hypertension.
Limiting sodium can help lower blood pressure and may also help protect against heart failure and heart disease. Some people especially African-Americans, older adults, people with diabetes, and people with a family history of hypertension are "salt sensitive," which means their blood pressure increases in response to sodium more than other people's.
People with salt sensitivity have a higher than average risks of developing high blood pressure as well as other heart problems. Sodium restriction is particularly important for people with salt sensitivity, as well as those with diagnosed hypertension. Simply eliminating the use of salt at the table eating can help.
But it is also important to reduce or avoid processed and prepared foods that are high in sodium. Spices can be used in place of salt to enhance flavor. Salt substitutes, such as Nu-Salt and Mrs. Dash which contain mixtures of potassium, sodium, and magnesium , are available, but they can be risky for people with kidney disease or those who take blood pressure medication that causes potassium retention.
For people without risks for potassium excess, adding potassium-rich foods to a diet can help. People with certain medical conditions, such as heart failure that cause fluid retention may need to restrict their intake of water and other fluids.
A number of studies have found heart protection from moderate alcohol intake one or two glasses a day. Although red wine is most often cited for healthful properties, any type of alcoholic beverage appears to have similar benefit. However, alcohol abuse can increase the risk of high blood pressure and many other serious problems.
To avoid alcohol use disorders, men should limit their intake to no more than 2 drinks a day, and women should have no more than 1 drink a day. People with certain risk factors such as breast cancer should have stricter limits or consider not consuming any alcohol.
Overuse of alcohol can lead to many heart problems. People with high triglyceride levels should drink sparingly if at all because even small amounts of alcohol can significantly increase blood triglycerides.
Pregnant women, people who can't drink moderately, and people with liver disease should not drink at all. People who are watching their weight should be aware that alcoholic beverages are high in calories. Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure.
Moderate coffee consumption 3 to 5 cups a day, or the equivalent of mg of caffeine per day poses no heart risks and long-term coffee consumption does not appear to increase the risk for heart disease in most people.
Although both black and green tea contain caffeine, they are safe for the heart. Tea contains chemicals called flavonoids that may be heart protective.
There are many dietary approaches for protecting heart health, such as the Mediterranean Diet, which emphasizes fruits, vegetables, and healthy types of fats.
The DASH diet is very effective for people with high blood pressure and others who need to restrict sodium salt intake. Other heart-healthy diet plans include the American Heart Association diet and the USDA Food Pattern. Try to focus on eating a balanced meal full of nutrient-rich foods.
Vegetables and fruits provide the most nutrients and fiber, and the fewest calories. Whole grain foods oats, bulgur, barley, brown rice are also rich in fiber and vitamins.
The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. The diet focuses on fruits, vegetables, and unsaturated "good" fats, particularly olive oil. Olive oil contains monounsaturated fatty acids MUFAs and also contains polyphenols, which are phytochemicals plant chemicals that contain antioxidant properties.
Virgin olive oil comes from a simple pressing of the fruit. Extra-virgin olive oil is a superior tasting form of virgin olive oil. Non-virgin olive oils are produced using chemical processes.
For health purposes, it is best to use extra-virgin or virgin olive oil. Growing evidence continues to support the heart-protective properties of the Mediterranean diet. Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack, and helps cholesterol-lowering statin drugs work better.
Despite claims, garlic does not help lower LDL "bad" cholesterol, though it adds flavor to many Mediterranean recipes. Older adults who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives.
Many studies confirm that the Mediterranean diet is as good as or better than a low-fat diet for preventing heart attack, stroke, or other heart events.
The salt-restrictive DASH diet Dietary Approaches to Stop Hypertension is proven to help lower blood pressure, and may have additional benefits for preventing heart disease, stroke, and heart failure. Effects on blood pressure are sometimes seen within a few weeks.
This diet is rich in important nutrients and fiber. A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension DASH. Low carbohydrate diets generally restrict the amount of carbohydrates but do not restrict protein sources.
The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease. The Atkins diet also can cause excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis. This diet is a weight loss program and not meant for long term health maintenance.
Low-carbohydrates diets, such as South Beach, The Zone, and Sugar Busters, rely on a concept called the "glycemic index," or GI, which ranks foods by how fast and how high they cause blood sugar levels to rise. Foods on the lowest end of the index, such as whole grains, fruits, beans, and non-starchy vegetables, take longer to digest may stabilize insulin levels.
Foods high on the glycemic index include white bread, white potatoes, and pasta. However, some research suggests that glycemic index may not have much impact on heart health. According to the Academy of Nutrition and Dietetics, low GI diets are not recommended for weight loss or weight maintenance since they have not been proven to be effective.
Another fad low-carbohydrate diet is the ketogenic keto diet, which emphasizes a high fat consumption to push energy metabolism from glucose towards fatty acids.
The keto diet may be considered therapeutic for certain neurologic conditions, such as refractory epilepsy in children. However this diet may adversely affect blood lipids, and therefore may increase the risk of heart disease and stroke.
The keto diet is not clinically recommended as a method for weight loss, for long term health maintenance, or for any condition outside of clinical supervision. Some people do find that low-carbohydrate diets help with weight loss in the short term. But there has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables.
In general, these diets appear to lower triglyceride levels and raise HDL good cholesterol levels. Total cholesterol and LDL bad cholesterol levels tend to remain stable or possibly increase somewhat.
Large studies have not found an increased risk for heart disease, at least in the short term. In fact, some studies indicate that these diets may help lower blood pressure most likely from weight loss. Long-term safety and other possible health effects are still a concern, especially when these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.
The Ornish program is an example of a dietary plan that limits fats even more drastically. It excludes all oils and animal products except nonfat dairy and egg whites. Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce may offer health advantages in addition to their effects on cholesterol, including helping maintain a healthy weight.
However, very restrictive diets such as the Ornish program can be so difficult to maintain that most people have difficulty staying with them. Very low-fat diets may also reduce calcium absorption, and absorption of the fat-soluble vitamins D, K, A, and E.
Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc. People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate.
Calorie restriction is the cornerstone of weight-loss programs. Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels.
In general, reducing calories while increasing physical activity is still the best method for maintaining weight loss and preventing serious conditions, such as diabetes and heart disease. As a rough rule of thumb, 1 pound 0. However, caloric restrictions and metabolic needs vary by person and need to be individually calculated.
A Registered Dietitian can help you determine how many calories per day you need in order to lose weight.
Weight Management A healthy weight is very important for healthy cholesterol levels. For people who are overweight or obese, losing even a modest amount of weight has significant health benefits, even if an ideal weight is not achieved.
There is a direct relationship between the amount of weight lost and an improvement in cholesterol. Even greater amounts of weight loss can help improve LDL bad cholesterol and HDL good cholesterol levels.
Weight loss also helps reduce the need for blood pressure medication, improve blood glucose sugar levels, and lower the risk for developing type 2 diabetes. Obesity is now considered and treated as a disease, not a lifestyle issue.
The medical community's understanding of weight issues has evolved. Scientific evidence shows that weight gain is a complex process, and weight loss involves more than simple will power. It is clear that excess weight contributes to many health problems, including increased risks for cardiovascular disease conditions.
Your provider should check your body mass index BMI at least once a year. You can also check your BMI online at -- www. Guidelines recommend your provider create an individualized weight loss plan for you if you are overweight or obese.
The plan should include three components:. If you have risk factors for heart disease or diabetes and do not achieve weight loss from diet and lifestyle changes alone, your provider may recommend adding a prescription medication to your weight loss plan.
For people who have a very high BMI with several cardiovascular risk factors such as diabetes and high blood pressure and who are unable to lose weight, bariatric surgery may be considered. Lifelong changes in eating habits, physical activity, and attitudes about food and weight are essential to weight management.
Unfortunately, although many people can lose weight initially, it is very difficult to maintain weight loss. Here are some general suggestions that may be helpful:.
Even repeated failure to lose weight is no reason to give up. Inactivity is a major risk factor for coronary artery disease, on par with smoking, unhealthy cholesterol, and high blood pressure.
In fact, studies suggest that people who change their diet in order to control cholesterol lower their risk for heart disease only when they also follow a regular aerobic exercise program. Exercise also helps improve blood pressure and blood sugar glucose levels.
The American Heart Association's current guidelines recommend regular physical activity: at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.
Moderate to high intensity muscle strengthening activity strength training is also recommended at least 2 days per week. American Heart Association -- www.
org American College of Cardiology -- www. org National Heart, Lung, and Blood Institute -- www. gov Academy of Nutrition and Dietetics -- www.
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Bazzano LA, Hu T, Reynolds K, et al. Effects of low-carbohydrate and low-fat diets: a randomized trial. Ann Intern Med. Despres JP, Larose E, Poirier P. Obesity and cardiometabolic disease. In: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds.
Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Philadelphia, PA: Elsevier; chap Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts.
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Jensen MD, Ryan DH, Apovian CM, et al. J Am Coll Cardiol. Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes in the United States. Mosca L, Benjamin EJ, Berra K, et al.
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Dietary Guidelines for Americans Make the simple steps below part of your life for long-term benefits to your health and your heart. Regular physical activity can help you maintain your weight, keep off weight that you lose and reach physical and cardiovascular fitness.
Ideally, your activity should be spread throughout the week. It is possible to follow a heart-healthy dietary pattern regardless of whether food is prepared at home, ordered in a restaurant or online , or purchased as a prepared meal.
Read the Nutrition Facts and ingredient list on packaged food labels to choose those with less sodium, added sugars and saturated fat. Look for the Heart-Check mark to find foods that have been certified by the American Heart Association as heart-healthy. Learn more about quitting smoking.
Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks.
Nutrition Basics. Eating a wide variety of these provides adequate essential nutrients and phytochemicals. Choose foods made mostly with whole grains rather than refined grains. Randomized controlled trials have shown that eating whole grains instead of refined grains improves cardiovascular risk factors.
Choose healthy sources of protein. Mostly protein from plants legumes and nuts : Higher intake of legumes beans and peas was associated with lower CVD risk in a recent systematic review. Higher nut intake was associated with lower risk of CVD, coronary heart disease CHD , and stroke.
However, preparation of fish by frying is not associated with benefits. Low-fat or fat-free dairy products instead of full-fat dairy products: Dietary patterns that include low-fat dairy are associated with a lower risk of obesity, CVD, and mortality. If meat or poultry are desired, choose lean cuts and avoid processed forms: There is a direct association between red meat intake and CVD incidence and mortality, and an even stronger association for processed meat such as bacon or hot dogs.
Use liquid plant oils rather than tropical oils coconut, palm, and palm kernel , animal fats e. Liquid plant oils are rich in unsaturated fats, which reduce low-density lipoprotein LDL cholesterol and CVD risk, as are peanuts, most tree nuts, and flax seeds.
Choose minimally processed foods instead of ultra-processed foods.
Learn more about how to live guidelinew Nurture guidelinee. Learn Nurture heart-healthy choices can help Heary Heart health guidelines risk of heart guidepines and stroke, whether eating at home or dining out. Learn guidflines benefits of healthy activity, and get tips on adding more exercise into your daily routine. Smoking and exposure to second-hand smoke increase your risk of developing heart disease and stroke. Explore condition risks here, or get the full picture on risks for heart disease and stroke. Read more. Preventing heart disease and stroke starts with healthy active lifestyles for kids and adults alike.
A healthy diet guidelinez lifestyle helth the keys to preventing and managing cardiovascular disease. Remember, Nutrient-dense energy formula the overall Headt of Metabolism boosting foods choices that counts. Make the simple steps below part guidlines your life for Nutrient-dense energy formula benefits to your health and your heart. Regular physical activity can help you maintain your weight, keep off weight that you lose and reach physical and cardiovascular fitness. Ideally, your activity should be spread throughout the week. It is possible to follow a heart-healthy dietary pattern regardless of whether food is prepared at home, ordered in a restaurant or onlineor purchased as a prepared meal.
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