Sep 13(ABC): While cancer deaths tend to get more attention, heart disease is still the leading cause of premature death in the United States, and it’s a health problem that affects both men and women. The good news is that you can lower your risk of cardiovascular disease (heart disease and stroke) by modifying your lifestyle habits. Let’s look at some simple habits that can lower your risk of cardiovascular disease or heart attack.
Eat fish twice a week
Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic, “Eating at least two servings of fish a week could reduce the risk of heart disease.” They recommend consuming fatty fish, like wild-caught salmon, twice per week. However, it’s important to avoid fish high in mercury: swordfish; shark; king mackerel; tilefish (golden bass); bigeye tuna; marlin; orange roughy; and bluefish.
Eat fish twice a week
Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic, “Eating at least two servings of fish a week could reduce the risk of heart disease.” They recommend consuming fatty fish, like wild-caught salmon, twice per week. However, it’s important to avoid fish high in mercury: swordfish; shark; king mackerel; tilefish (golden bass); bigeye tuna; marlin; orange roughy; and bluefish.
Limit saturated fats and trans fats
Saturated fats are found in animal products, including red meat and dairy, while trans fats are man-made fats created when manufacturers add hydrogen to vegetable oil. Both saturated fats and trans fats raise the risk of heart disease and stroke by altering blood lipid levels.
To limit your intake of saturated fat:
- Reduce the amount of meat you eat. Choose lean cuts (such as trimmed chicken breasts) or remove visible fat from meats before cooking them. Opt for fish instead of red meat at least twice a week.
- Replace some of the meat in your diet with plant-based alternatives.
- Avoid processed meat like sausage, bacon, and lunchmeat
Trans fats are found naturally in some foods, such as meat and dairy products, but also in some processed foods. Trans fats, also known as partially hydrogenated oils, raise the amount of “bad” LDL cholesterol in your blood while lowering amounts of “good” HDL cholesterol. Trans fat also increases inflammation in blood vessels, thereby contributing to the hardening of the arteries (atherosclerosis).
