Mayo Clinic cardiologist Sharon Mulvagh, MD, had some great tips to share with us about eating a heart-healthy diet.
The first key to a heart-healthy diet is eating very low fat foods that are rich in "good fats," like olive oil. Dr. Mulvagh recommends eating lean sources of protein like chicken and fish, and she encourages us to limit eating red meat to only once a week. Finally, Dr. Mulvagh emphasizes the important of including lots of fresh fruit and veggies in our diet.
When looking at your plate for any given meal, Dr. Mulvagh recommends filling half of it with either fruits or veggies, a quarter of it with whole grain carbs and the remaining quarter with lean sources of protein.
For more tips for a healthy heart, view the slideshow below:
Ten minutes of exercise a day can drastically reduce your risk of heart disease. Some basic, quick exercises include taking the stairs at work, jogging around the block or taking the dog for a brisk walk.
What you eat makes a big difference for your heart. Try incorporating leafy greens, like spinach and chard, into your diet, substituting sugary snacks with fresh fruit and doubling up on veggies in recipes.
Exercise doesn't always have to be a drag! Some fun exercise options include jumping rope, biking, swimming or dancing.
To lower your risk of high blood pressure, eat fruits and vegetables at the beginning of your meal, try to maintain a weight in the “healthy” or “ideal” range and limit your alcohol intake.
Surprisingly, both smoking and sitting in a chair all day increase your risk of heart attack about the same amount. Get on your feet by walking around during television commercial breaks, standing up while you’re on the phone or getting off the bus one stop early.
Doctors recommend these tips if you're trying to quit smoking: 1. Focus on the reason you want to quit. 2. Ask a doctor for help quitting. 3. Get support from friends and family. 4. Relax! Stress makes quitting harder.
To work toward a better night’s sleep, try keeping a sleep diary to learn your patterns, and follow a strict sleep schedule, even during the weekend.
Doctors recommend turning off any digital screens at least one hour before bed. Then, do something relaxing like reading a book or listening to soothing music.
Whole grains can help reduce your risk of heart disease. Substitute whole grains into your diet with foods like whole-wheat bagels, wild rice and whole-wheat tortillas.
Sneak more fruits and veggies into your diet by having a fruit salad before dinner. Try fresh salsa with a few chips for a healthy snack or challenge yourself to try new fruits like jicama or papaya.
How healthy is your heart? Find out by taking the Heart Health Quiz here.
For informational purposes only. Please talk to your doctor about your individual situation. If you're having symptoms of a heart attack, call 911.
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