Heart health is on the minds of many people these days, as heart disease is the leading cause of death in America. However, 90 percent of cases are estimated to be preventable, meaning it is essential to establish heart healthy habits early. This means that even in college, when opportunities for unhealthy foods are abundant, it’s important to at least of Trim Thursday remember what counts toward a heart healthy diet.
This tip is true for most nutrition based diets, but is also important when it comes to heart health. Suggested foods to maximize fiber intake include fruits, vegetables, legumes, whole grains and nuts. Many people will find that adding more fiber to a diet is the first step, as these foods are a natural part of many meals. For a slow transition, consider swapping out less fiber based grains such as white bread for whole grain varieties. If you find that it is difficult to include fruits and vegetables in your diet, consider a time saving smoothie that can be packed with nutrition, such as the one listed here. Keep in mind that you can customize smoothie recipes to your taste, and can add whatever you would prefer.
The Chicken of the Sea
A heart healthy diet also consists of plenty of fish. This can include pretty much any variety, but experts especially recommend oily fish such as halibut and herring. Although such a suggestion may sound odd or unappetizing, the oil in fish is one of the best kinds for heart health, omega 3 fatty acids. In addition to seeking out these fats, which can also be found in soy products. When optimizing healthy fats in your diet, remember to avoid trans fats and too much fat from dairy or red meat. Consider adding these fish recipes into your meal rotation someday soon:
- Grilled Halibut with Lemon
-Grilled Herring with Mustard and Basil Dressing
Get Moving and Hydrate Properly
In order to properly take care of your heart, it is also important to exercise properly. Experts recommend at least thirty minutes per day, with an emphasis on cardio. Remember that the heart is a muscle, and it needs it’s work outs to function at it’s best. Finally, the best way to hydrate your body and keep your heart healthy is with water. Avoid sugary drinks, and instead opt for nutrient rich whole fruit if you’re craving a juice. Along with this choice, alcohol should also be avoided for the best heart possible.
Nutritional, Efficient & Simplistic
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