As American Heart Month comes to an end, lifestyle changes and small steps toward a healthy heart should just be getting started.
Perhaps one of the easiest and most minimal changes to your lifestyle can be a heart-healthy diet to protect your cardiovascular system, just by watching what you're putting on your plate and into your mouth. By simply being aware of the foods you eat and what is in them, you can help to protect yourself from heart disease and other health issues.
It's often said that an increase in Omega-3s, fatty acids and fruits and vegetables can lead to a more heart-healthy diet. However, there are other ways to be cautious of your diet and protect your heart at the same time.
Louis Mendiola, wellness coordinator at Humboldt General Hospital, said foods high in fats, processed sugars and salts should be avoided as part of a diet pleasing to the cardiovascular system. Just like any diet, though, moderation is the key component to eating healthily.
"Although there are some disease processes that require an individual to stay completely away from certain types of food, the general rule of thumb is to be sensible and eat in moderation," Mendiola said.
"With that in mind, scientific studies have shown that certain foods do have cardio-protective properties. These foods include red wines and dark chocolate but, remember, moderation is key."
Not only is it important to know what you're eating, it is also important to know how it was prepared. During food preparation, additives and ingredients used to alter the food can be harmful to your heart as well as your general health.
"With regard to preparation of meals, one of the best things one can do is start from scratch and use fresh ingredients," Mendiola said. "Preparing foods from scratch and not from pre-made, processed mixes has been shown to yield much healthier meals.
"This is mainly because we know exactly what is in our meals because we actually made the meal. Meals prepared at home with fresh ingredients are more nutritious and contain fewer preservatives, sodium and other potentially unhealthy consumables."
Mendiola also mentioned while some sodium is necessary and needed by your body to maintain healthy and normal bodily functions, Americans consume too much sodium. The average daily recommended dose of sodium for your body is 2,300 milligrams. Too much sodium can lead to the retention of water and an increase in blood pressure, which can then lead to heart disease.
Above all, being better aware of dietary and nutritional guidelines and eating a sensible diet in moderation are the keys to protecting your heart and health.
Mendiola said there a number of great YouTube videos out there to help understand these things and explain them.
If you're looking for more ways to better yourself, ways to protect your heart, and tips on how to eat a diet that will benefit your cardiovascular system, Mendiola says, "One of the best investments someone can make is in a consultation with a registered dietician."
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