February was Heart Month. But just because we're entering a new month doesn't mean you need to put your heart-healthy habits on hold.
In fact, experts at the University of Alabama at Birmingham (UAB) say that by making small lifestyle changes, you can reduce your risk of heart disease and the need for medications to regulate your health.
“Data shows that starting a healthy lifestyle at a young age helps reduce heart disease later in life,” said Dr. Elizabeth Jackson, a cardiologist at UAB Heart and Vascular Institute. But small changes can make a difference at any age, starting with diet.
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. Jackson said whether a patient has a history of heart disease or not, regular check-ups and lifestyle changes are important.
“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.”
Sweets can raise blood sugar levels and are bad for your heart health. (Donna Cope/Alabama News Center)
Jackson said when cooking at home, you have more control over which ingredients are included and can adjust them to your liking. And you can save money by cooking your own meals.
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. Dr. Jackson said that while these diets are heart-healthy options, there is no “one size fits all” approach 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 said eating complex carbohydrates and plant-based proteins, limiting red meat and portion control are the best ways to start eating for health. Incorporating these actions 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. But Jackson said that because the supplement industry is unregulated, the best way to get the nutrients your body needs is through your diet.
“Supplements are a billion-dollar industry, and unfortunately they're not regulated like prescription drugs,” Jackson says.
Jackson recommends making sure your plate has a “colorful” pattern of fruits and vegetables to ensure you're getting the nutrients you need.
“Different colored vegetables contain different nutrients, so make sure your plate is colorful,” 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.”
He warned 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
For many people, fat and sugar are the scariest words in the diet field. Mr Jackson said the concerns were unwarranted. Your body needs a healthy amount of fat to function.
She says choosing liquid fats over trans fats is a good starting point.
“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 fat is found in a lot of processed foods, and Jackson said that while saturated fat is not as bad for you as trans fat, people should still try to limit their intake of saturated fat.
“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. “If you want to eat something sweet, eat a piece of fruit while watching your sugar intake.''
Mr Jackson said it was perfectly fine to enjoy chocolate from time to time, but warned against binging on sugary drinks and fizzy drinks, which are the biggest cause of sugar overconsumption.
“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 said 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.”
When it comes to alcohol consumption, Jackson said it's important to keep it in moderation, as heavy drinking can lead to health conditions 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. Jackson said there are many ways to get protein without meat.
The American Heart Association recommends choosing healthy protein sources from 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 said any move could be beneficial.
She said one of the best ways to incorporate physical activity throughout the week is to start with 10 minutes a day, which can have positive effects on 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 that equal 20 minutes a day, and then Gradually increase your physical activity to the recommended 150 minutes.
She mentioned 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.”
A version of this article originally appeared on the UAB News website.
