Blog Post 8- A Heart Healthy Diet (Research)
Heart disease is the leading cause of death in men and women in most racial groups. According to the Center for Disease Control, someone dies of a heart attack every 40 seconds in the United States. Whether we want to make diet and lifestyle changes or not, it is clear that the standard American diet of fast food, frozen meals, and sugar laden drinks does not have a positive impact on heart health. It is clear that there is a problem here with the American diet that must be changed.
The American Heart Association reminds people that โit's the overall pattern of your choices that counts.โ A heart healthy diet is about intentionality. Being aware of the foods you consume, and taking into account how these foods make you feel is important. Any foods that are ultra processed and โsnackโ type foods should not be the bulk of your daily diet. According to the AHA, a heart healthy diet consists of a variety of fruits and vegetables, whole grains, healthy sources of protein (mostly plant based proteins but if you eat meat then lean and unprocessed is best), liquid non-tropical vegetable oils, minimally processed foods, small amounts of added sugar, little to no salt, and limited to no alcohol intake.
While most of us arenโt willing to make all of these changes, it is absolutely possible for us to make some of these changes. Any intentional steps to a healthier you will result in a healthier heart and life. The American Heart Association also suggests knowing your calorie intake, and even tracking calories to stay within a healthy weight range. Their recommendation concerning physical exercise is to aim for at least 150 minutes of moderate physical activity a week. They suggest looking for ways to implement exercise into your daily routine so that you can make it a healthy lifestyle habit. Ideally, we would want to spread exercise throughout different days of the week.
Even though we Americans live in a busy and bustling society, if we take time to be intentional about our food and diet choices, we can protect our heart health. This subject is personal to me because diabetes runs in my family, and itโs not something I want personally to experience. I have seen the pain associated with heart disease, and this encourages me to be persistent in my health, fitness, and wellness journey because I know it has lasting consequences. Though I sometimes fall prey to sweet treats, sugar laden drinks, and French fries from McDonalds, I am learning healthy food swaps and practical ways to fit exercise into my weekly routine. I am no expert, but I have grown in my health journey because of this class project, and for that I am grateful.
The American Heart Association Diet and Lifestyle Recommendations | American Heart Association
Heart Disease Facts | cdc.gov
