Top 5 tips for preventing heart disease and maximizing heart health

Maintaining a healthy heart requires more than just regular check-ups – it's about incorporating the right lifestyle choices into daily routines. The American Heart Association (AHA) and Dietary Guidelines for Americans both emphasize specific strategies to optimize heart health. Here are five essential tips, recommended by our registered dietician Nora Kwiatkowski, to protect your heart and improve overall cardiovascular wellness.

1. Increase dietary fiber by adding 3-4x serving of vegetables, salads, 1/2 c of beans, or fruit such as berries, apple because of their skin and seeds.  Avocados have the highest amount of Fiber! 
2. Choose a blend of lean animal protein, and plant-based protein to your diet.  For example, lean animal proteins include grilled chicken breast, turkey, extra lean beef, fish/seafood, tenderloin pork and eggs.  Plant-based include nuts, seeds, beans/legumes, soy/edamame, and tofu
3. Lower sodium by limiting processed foods such as packaged goods, processed meats such as luncheon meats, and sweets and desserts
4. Balance sugar, limit or avoid sugar sweetened beverages, choose water more often.   Patients with Diabetes are at higher risk for heart attack and stroke due to elevated blood sugar is an underlying culprit for heart disease
5. Get moving and be strong!  Add movement for heart health such as walking 10-15minutes 2-3x a day and at least most days of the week totally 150 minutes.  Also add resistance training 2-3x a week such as push and pull exercises, light hand weights, body weight or bands into your weekly routine.