Author: Katherine Kirk
Media Contact: Anna Jones
A healthy lifestyle is about small changes that add up over time.February is American Heart Month, but heart health is important year-round. Dr. Elizabeth Jackson, a cardiologist at the University of Alabama at Birmingham Heart and Vascular Institute, says small lifestyle changes can reduce your risk of heart disease and the use of medications to regulate your health.
A healthy lifestyle is about making small changes that add up over time. Jackson says it's never too early to start thinking about heart health.
“Data shows that starting a healthy lifestyle early in life can help reduce heart disease later in life,” Jackson says.
Jackson says not every meal has to be perfect. Starting with one healthy meal or a day will help you build a healthy eating pattern over time. Whether a patient has a history of heart disease or not, regular check-ups and lifestyle changes are important, Jackson said.
“Diet and exercise are the cornerstones of heart health,” says Jackson. “If you need medication for heart health, a healthy diet and regular activity can help make the medication work even better.”
healthy eating habits
Restaurants can be a scary place for people trying to eat healthy because of the lack of options, large portions, and uncertainty about the nutritional content of the food. Jackson says there are several ways to navigate eating out.
“Choose a restaurant with more options and check the menu in advance so you don't always have to use willpower,” Jackson says. “In addition to choosing heart-healthy options at restaurants, we also recommend cooking at home to maintain a healthy, balanced diet.”
Jackson said when cooking at home, people have more control over what ingredients are included in their dishes and can adjust them to their liking. Cooking your own meals will also save you money on food. Each year, UAB Medicine partners with the American Heart Association to develop a heart-healthy recipe book filled with delicious, simple, and affordable meals that anyone can make at home.
When people suggest dietary changes for heart health, the Mediterranean diet is often mentioned. While the Mediterranean diet is a heart-healthy option, Dr. Jackson says there is no “one size fits all” diet and it's important to look at the big picture and decide what's best for the patient.
“Food is personal,” Jackson says. “Not all diets match a patient's cultural traditions or lifestyle, so our goal as cardiologists is to work with our patients to tailor their diet to meet their specific needs.” We also need to work with patients on a plan for how they can stick to this diet and focus more on how to help them make small changes that they can stick to. ”
Jackson says eating complex carbohydrates and plant-based proteins, limiting red meat and portion control are the best ways to start eating for health. Incorporating these behaviors into your diet at least one day a week can benefit your overall health.
To supplement or not to supplement?
Supplements are a good way to aid an individual's health by supporting missing elements in their diet. However, Jackson says that because the supplement industry is unregulated, getting nutrients from your diet is the best way to get the nutrients your body needs.
“Supplements are a multibillion-dollar industry, and unfortunately they're not regulated like prescription drugs,” Jackson says.
Jackson recommends getting your nutrients from the food you eat by using the colorful plate method and making sure your plate has a colorful pattern of fruits and vegetables on it.
“Make your plate colorful, as different colors of vegetables contain different nutrients,” says Jackson. “Vegetables like carrots have completely different nutrients than kale, so incorporating different color patterns into your diet can provide your body with the different nutrients it needs.”
She warns against relying on supplements and bars to get your protein, as they are highly processed and may have added sugars.
“For some people, a multivitamin may be a good idea. However, we recommend consulting your health care professional about the specific vitamins you need,” Jackson said.
healthy fats
Two of the scariest words in the diet field are fat and sugar. However, Jackson says such concerns are unwarranted because the body needs a healthy amount of fat to function.
When it comes to fat, individuals can make choices that benefit their overall health. Choosing liquid fats over trans fats is a good starting point, Jackson says. Trans fats are created to extend the shelf life of fats and can have negative effects on your body.
“Liquid fats, also known as polyunsaturated fats, are good for you,” says Jackson. “Trans fats are associated with increased risk of cardiovascular disease and cancer and should be avoided at all costs.”
Saturated fats are found in high amounts in processed foods, and Professor Jackson says that while saturated fats are not as bad for you as trans fats, you should still try to limit your intake of saturated fats.
“If you're eating a piece of toast and want to spread butter on it, a small amount is fine as long as the other parts of your meal are balanced,” Jackson says. “But in general, we want to try to stay away from processed foods that are high in saturated fat.”
avoid sugar
“Sweet foods and drinks should be kept to a minimum for heart health,” says Jackson. “When you want to eat something sweet, eat a piece of fruit. You can enjoy it while watching your sugar intake.”
Mr Jackson says it's perfectly fine to enjoy chocolate once in a while, but warns against overindulging in sugary drinks and fizzy drinks, which are the biggest cause of excess sugar intake.
“Sugar-sweetened and carbonated beverages are often a major source of sugar and excess calories for people,” Jackson says. “It's easy to ingest too much without realizing you're eating too much. Be especially careful with children and drinking too much juice.”
coffee, energy drinks, alcohol
Despite the common misconception that caffeine is bad for heart health, Jackson says coffee is OK in moderation. However, it is recommended to avoid beverages that contain a lot of caffeine, such as energy drinks.
“Energy drinks tend to be high in caffeine and sugar, and are more processed,” Jackson says.
When it comes to alcohol consumption, Jackson says it's important to keep it in moderation, as heavy drinking can lead to health problems such as heart disease. If you drink alcohol, she says it should be done in moderation and in conjunction with a balanced diet.
veganism and vegetarianism
Vegetarianism and veganism are considered very healthy ways of living. A common misconception is that vegetarians and vegans don't get enough protein in their diet to be healthy. But Jackson argues that this idea is wrong. There are many ways to get protein other than meat.
Dietary changes should be accompanied by an assessment of nutritional needs and how to continue to meet them. But Jackson says there are many ways to get protein from a plant-based diet.
The AHA recommends choosing healthy protein sources. Healthy protein is found in plant sources such as beans, peas, lentils, and nuts.
“If you're eliminating certain foods, even if you're a meat eater, you need to think about how that will affect your overall nutritional profile,” says Jackson.
start moving
Physical activity is known to reduce the risk of cardiovascular disease. Current recommendations for heart health are 100 to 150 minutes of moderate to vigorous physical activity per week. But Jackson says any move could be beneficial.
Jackson says one of the best ways to incorporate physical activity throughout the week is to start with 10 minutes a day, as it can have some benefits for heart health.
“Physical activity doesn't necessarily mean you have to go to the gym,” Jackson says. “Start by walking 10 minutes or parking a little farther from the store entrance. Perhaps the next week, do two 10-minute workouts, which equals 20 minutes a day, and increase your weekly Gradually increase your physical activity to the recommended 150 minutes.
She also expressed the importance of physical activity for healthy aging.
“Talk to your doctor about what type of exercise is best for you,” says Jackson. “As we age, we lose muscle mass, so in addition to aerobic exercise, it's important to exercise to improve strength and balance.”
