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Heart disease is more common than you might think. According to the CDC, heart disease is the most common cause of death in the United States and around the world. It claims the life of one person every 36 seconds, on average.
A 2019 study issued in Circulation concluded that around 48% of American citizens had some type of cardiovascular disease, and the possibility of heart disease increased with age.
By managing heart disease, you can live longer and be healthier throughout your life. A combination of exercise, standard medical care, and a proper diet will help you keep it under control. They may also cut your risk of developing other health problems later on in life.
Keep reading for examples of food experts and researchers recommend for successful heart disease management.
Fatty Fish
There is no need to remove all animal-based products from your diet. Integrating fatty fish into your meals can improve your cardiovascular well-being. Tuna and salmon are examples of fatty fish that contain omega-3 fatty acids, and eating them twice a week helps lower blood pressure, triglycerides, and cholesterol.
Berries
Dietitian and Nutritionist Colleen Christensen recommends making your deserts healthier with berries. She advises that they are an excellent source of protective phytochemicals and antioxidants connected with improved cardiovascular health.
Nuts
Experts advise that nuts are perfectly healthy to include in your diet, despite their high-fat content.
Walnuts are an excellent source of fiber and micronutrients like copper, manganese, and magnesium. According to one study, eating walnuts can reduce “bad” cholesterol (LDL) by up to 16%, decrease diastolic blood pressure by 2–3 mm Hg, and cut inflammation and oxidative stress.
However, nuts are high in calories due to their fat content. Tina Marinaccio, MS, RD, CPT, recommends including them with your salads or yogurt and using measured portions.
Foods for Effective Heart Disease Management
You’ll find plenty of tasty substitutes that you can include in your diet to replace unhealthy foods. Others include avocado to replace bad fats or unprocessed soy for a source of meat-free protein. Along with exercise and regular medical care, you can live a long and healthy life with heart disease.
If you’re considering changing your diet, be sure to get the okay from your doctor first.
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