8 Steps to Help Improve Your Cardiovascular Health

With the new year upon us, many hope to spark a positive change by making New Year’s resolutions. One of the top resolutions people make is adopting a healthier diet routine. This is a powerful step toward improving cardiovascular health in reducing heart disease and stroke while
building a strong and resilient cardiovascular system. Here are some ways to incorporate a heart-healthy diet and promote life longevity.

1. Know your portion sizes.

How much you eat is just as important as what you eat. Understanding portion sizes and what they look like helps you keep track of servings and calorie intake. For example, one serving of pasta is about a 1/2 cup, or about the size of a hockey puck. A serving of meat, fish, or chicken is about 3 to 4 ounces, about the size of a deck of cards.

2. Maximize fruits and vegetables.

A heart-healthy diet includes a variety of colorful fruits and vegetables. These nutrient-rich foods are packed with vitamins, minerals, and antioxidants. They also contribute to lowering blood pressure, improving cholesterol levels, and reducing inflammation, all of which are vital for cardiovascular health support.

3. Incorporate whole grains

Choose whole grains such as brown rice, quinoa, and whole wheat containing fiber, which help to lower cholesterol and maintain a healthy weight. Fiber also contributes to better blood sugar control, reducing the risk of diabetes—a significant risk factor for heart disease.

4. Consume healthy fats

Avoid unhealthy saturated and trans fats. Find healthy fats found in olive oil, avocados, and nuts. These monounsaturated fats support cardiovascular health and help improve cholesterol levels.

5. Choose low-fat proteins      

Lean proteins, such as fish, poultry, beans, and nuts are excellent choices for heart health. Fatty fish, like salmon and trout, are rich in omega-3 fatty acids, which help reduce the risk of heart disease by lowering blood pressure and triglyceride levels.

6. Reduce your sodium intake

Reducing salt intake is another essential aspect of a heart-healthy diet. High sodium levels can contribute to high blood pressure, a major risk factor for heart disease. Beware of processed and packaged foods that are loaded with excessive sodium to preserve freshness. Choosing fresh, whole foods and adding herbs and spices to enhance flavor instead of salt is another way to lower the intake of sodium.

7. Moderation

Moderation is key when it comes to added sugars and alcohol. Excessive sugar consumption has been linked to obesity and diabetes. While moderate alcohol intake may have cardiovascular benefits, excessive alcohol consumption can lead to various health issues. Overindulging in both can negatively impact your heart health.

8. Treat yourself, occasionally

Find your balance with a desirable occasional treat every now and then. An occasional ice cream cone or a handful of potato chips won’t hinder your heart-healthy diet. What’s important is that you eat healthy foods most of the time. 

Include these mindful tips in your meal choices and planning. You’ll find heart-healthy eating is doable and enjoyable while earning accolades at your next doctor visit from your lab results.