7 Heart Healthy Habits

Preventing heart disease requires heart healthy habits. Below is a list of things you can do.

Exercise regularly

Your heart muscle needs to be exercised regularly in order to stay strong. Aim for 3 hours of cardiovascular exercise per week.

Eat fruits and vegetables

Fill half of your plate with fruits and veggies. Some tips on how to include these throughout your day…

                Breakfast: Use salsa with your veggie egg scramble

                Snack: Eat a piece of fruit

                Lunch: Include a veggie soup or salad

                Snack: Munch on dry fruit and nuts

                Dinner: Steam or roast a mixture of veggies

                Snack: Try poached pears or baked apples

Aim for color

Colorful fruits and veggies have antioxidants which prevent blood vessels and arteries from being damaged from things such as high cholesterol.

Red: strawberries, tomatoes, watermelons, red beans

Orange/yellow: carrots, sweet potatoes, oranges, squash

Purple/blue: eggplant, blueberries, purple cabbage, black beans

Green: spinach, broccoli, kiwi, green cabbage, green peas

White: cauliflower, onion, garlic, white beans

Brown: pinto beans, almonds, pecans, sunflower seeds

Broaden your carbohydrate repertoire

A diet of whole-grain carbohydrates is good. However, also try other carbohydrates full of fiber and antioxidants.

Starchy veggies: roasted sweet potatoes

Intact whole grains: brown rice tossed with diced tomatoes and olive oil, homemade oatmeal packets made ahead of time for quick breakfast

Beans and lentils: hummus, lentil soup, black beans

Prioritize your protein

Choose fish and skinless poultry. Limit red meat such as beef and pork because red meat may increase the risk of heart disease.

Take an omega-3 supplement

Salmon, sardines and herring are examples of oily fish that contain omega-3 fatty acids. If you are not eating oily fish, consider taking omega-3 fish oil supplement. Being deficient in omega-3 fatty acids may increase the risk of heart disease and stroke.

Assess your personality

Heart attacks have been linked to people who are depressed, anxious, hostile, angry, impatient, competitive, and uptight.  Learn how to cope with emotions.