In fact, a heart-healthy diet, along with other healthy lifestyles, can reduce your risk of heart disease or stroke by 80%. Limiting the amount of saturated and trans fat you eat is an important step in lowering blood cholesterol and reducing the risk of coronary artery disease. High blood cholesterol can lead to an accumulation of plaques in the blood vessels called atherosclerosis, which can increase the risk of heart attack and stroke. Overweight or obesity can increase your risk of heart disease. This is mainly because they are related to other risk factors for heart disease, including high blood cholesterol and triglyceride levels, high blood pressure and diabetes.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple replacements for refined grain products. In other words, be adventurous and try new whole grains, such as whole grains, quinoa or barley. While you may know that eating certain foods can increase your risk of heart disease, it is often difficult to change your eating habits. Whether you eat unhealthy for years or just want to adjust your diet, here are eight heart-healthy food tips.

It also adds extra calories, which can cause weight gain. Men should not drink more than two alcoholic drinks a day and women should not have more than one. There are many reasons why this may be true, including an increased onset of hypertension, diabetes, a family history of heart disease, smoking, and sleep apnea in men. While many risk factors for heart disease cannot be changed, knowing that a patient’s risk can help prevent or better control heart problems. Walking 150 minutes a week step by step improves heart health.

And if it fills with fiber, you also have more energy to practice. Extreme stress can be a “puller” for a heart attack. Also, some common ways to deal with stress, such as eating too much, drinking excessively and smoking, are bad for your heart. Some ways to manage your stress include exercising, listening to music, focusing on something calm or peaceful and meditating. Heart disease is the leading cause of death in the United States.

Adults who sleep less than seven hours are more likely to have health problems that can increase the risk of heart disease, heart attacks and strokes. Reducing your intake of saturated fat to no more than 7 percent of your daily calories can reduce your risk of heart disease, the USDA reports. If you don’t normally read dietary labels, consider starting today. Take stock of what you eat and avoid foods with a lot of saturated fat. That’s right, having sex can be good for your heart. Sexual activity can add more than just fun to your life.

According to social psychologist John Cacioppo of the University of Chicago, loneliness is related to hardening of the blood vessels, leading to high blood pressure and an increased risk of heart disease. Even if you don’t add salt to your food every day, you probably still eat too much. The World Health Organization advises adults to consume less than 2 g of sodium (approx. 5 g salt) per day for a healthy heart. Reducing salt in your diet can naturally lower blood pressure. Even minimal weight loss helps reduce the risk of heart disease and control diabetes.

Including sweet fruits and salty vegetables in your diet is key to adding essential vitamins and minerals that your body needs to function properly. Add dried herbs and spices or best cardiologist in houston fry in olive oil for extra flavor. When vegetables are well prepared, they taste delicious and provide important nutrients. To ensure that your diet is in balance, call My Plate.

The DASH diet is an example of an eating plan that can help you lower blood pressure and cholesterol, two things that can reduce the risk of heart disease. The food you eat can affect your weight, your hormones and the health of your organs, including your heart. Following a healthy diet can help reduce the risk of heart disease and stroke.