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Eating has a big impact on your heart health. In fact, eating healthier can improve several of your heart risks at once. For instance, it helps you manage weight, cholesterol, and blood pressure. The below information can help you make heart healthy changes without giving up all the foods and flavors you love.
Below are some tips to improve your eating habits:
Aim to make these foods staples of your diet. If you have diabetes, you may have different recommendations that what is shown here:
Healthy eating starts at the grocery store. Be sure to pay attention to food labels on packaged foods. Look for products that are high in fiber and protein, and low in saturated fat, cholesterol, and sodium. Avoid products that contain trans fat. Any pay close attention to serving size. For instance, if you plan to eat two servings, double all the numbers on the label.
A key part of healthy cooking is cutting down on added fat and salt. Look on the internet for lower-fat, lower sodium recipes. Also, try the tips below:
A risk factor increases your chance of having heart disease. Some risk factors can't be controlled, such as age or family history of heart disease. But most others can be managed by making lifestyle changes and taking medications. For each risk factor you reduce, your chance of heart attack and stroke goes down. And the length and quality of like may go up.
These risk factors can all be changed. Review your risk factors below.
Abnormal Cholesterol Levels
Abnormal levels of cholesterol can increase your risk for developing atherosclerotic cardiovascular disease (ASCVD), which can lead to a heart attack, stroke, or other problems. If your cholesterol levels are of concern. Your health care provider will work with you to improve your cholesterol level. Lifestyle changes such as diet, exercise, and weight management can help you improve your cholesterol, but you may also need medication.
Diabetes
This health problem leads to a high level of sugar in your blood. It can damage the arteries if not kept under control. Diabetes makes you more likely to have a silent heart attack (one without symptoms). You're at risk if your:
A1C shows as a percentage. But it can also show as a number that estimates the Average Glucose (eAG). eAG is a number like the numbers on your daily glucose monitor. A1C and eAG both measure the amount of glucose that sticks to a protein in red blood cells called hemoglobin.
Your health care provider will help you figure out what your A1C or eAG should be. Your target number will depend on your age, general health, and other factors. Your treatment plan may need changes if your current number is too high.
Excess Weight
Being overweight makes other risk factors, such as high blood pressure and diabetes, more likely. Excess weight around the waist or stomach increases your heart disease risk the most. You're at risk if your:
High Blood Pressure
High blood pressure (hypertension) occurs when blood pushes too hard against artery walls as it flows through them. This damages the artery lining. In general, you're at risk if you have:
Lack of Physical Activity
If you're not active, problems with diabetes, blood pressure, cholesterol, and weight are more likely. You're at risk if:
Smoking
This is the most important risk factor you can change. Smoking damages arteries and makes it easier for plaque to build up. Smokers are also at higher risk of blood clots (which can block arteries) and stroke. You're at risk if you:
Stress and Strong Emotions
Stressful events and feelings can raise heart rate and blood pressure. Stress can also bring on feelings of depression, anxiety, and anger. These feelings do not directly lead to heart disease, but they do affect overall health and make quality of life worse.