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Tips for Healthy Heart.

The typical American diet is high in total fat, saturated fat, and cholesterol. This diet has been found to increase blood cholesterol levels and the risk of heart disease. Researchers have found that by reducing the amount of total fat, saturated fat, and cholesterol in your diet, you can reduce you cholesterol levels and your risk of heart disease. Here are some other suggestions to lower your risk of heart disease.

Here are the Top tips for a Healthy Heart that we can control, and ensure prevention of Cardiovascular Disease:

  • Have a Healthy Eating Plan–:

 Sometimes it is not the food we eat but the amount of food we eat. Eating too little or too much can affect our heart in many ways. Creating a healthy eating plan such as breakfast, lunch, dinner, and two snack times a day could make a difference in your health. Also, portioning your food will also help keep your heart healthy and prevent heart diseases. Click ChooseMyPlate.gov to learn more about food portioning.

  • Consume foods-:

 Consume foods that are naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley, and flax. For every 1-2 grams of soluble fiber you consume daily, you will lower the LDL by 1%. Try to consume 25-35 g total fiber per day.

  • Stress Management–:

 Stress management is a major key component to keep the heart healthy. There are many factors that can cause stress such as work, your lifestyle, finances, or even the people you surround yourself with. There is no easy way to handle things that are unexpected, but there is a way to control our reactions to the unexpected. Control your stress levels by changing the outlook on the situation. Find the positive in everything, and do not let stress take over your day, mood, and well-being. 

  • Stop Drinking Your Calories-: 

 Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

  • Limit the Amount of Saturated Fat-:

 Limit the amount of saturated fat you consume from dairy products, red meat, and tropical oils. Ideally, you should consume no more than 7% of your daily calories from saturated fat (around 10-15 g for most people). Base most of your meals on beans, vegetables, fruits and whole grains, with a minimum of low-saturated fat animal protein foods like nonfat dairy, fish, and egg whites.

  • Don’t Smoke/ Quit Smoking Tobacco–:

Many people do not think smoking tobacco products can increase the risk of developing heart disease. Although many people use tobacco products as a way to manage stress, they are causing multiple health risks to their body. Smoking can cause damage to your heart.
  • Count your Blessings-:

 Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

  • Maintain a Healthy Weight–:

Being overweight can increase your risk in developing heart disease. With good exercises and a change in diet, managing your weight can be possible. Managing your weight will also help with maintaining a healthy heart. To manage your weight you can calculate your BMI by clicking here. A healthy weight can prevent other diseases from developing other than heart disease.
 If you are overweight, lose weight. This will help lower your total cholesterol and raise your HDL. The best way to lose weight and keep it off is to exercise and eat a diet that is high in fiber and low in calorie density. 

  • Take a 10-minute walk-:

  If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day.

  • Cooking Healthier–:

 Food is a major part of living, but how we cook and what we eat makes a major difference in our health. For instance, a change in how much salt or the type of salt we put in our foods can make a huge difference. Take some time to research some food substitutions for your favorite meals.

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