Every year about 600,000 people die of heart disease in the United States. That’s 1 out of every 4 deaths. It claims more lives than anything else by far. How crazy is that! You only get one heart, and it’s not like your tonsils that you can just have removed and go on your merry way. If your heart stops……YOU stop! We as a nation need to take better care of the one organ that provides us with life. That’s a big reason that the National Heart, Lung, and Blood Institute (NHLBI) recently published new guidelines, highlighting 3 easy lifestyle changes to prevent a heart attack.
Genetics can put you at a higher risk of cardiovascular disease, but the way in which you choose to live your life plays the biggest role. The guidelines haven’t changed much from what we previously knew about heart disease prevention. They basically reiterate that dietary patterns, nutrient intake, and physical activity significantly impact the risk of heart disease and even treatment.
Dietary Pattern
It’s suggested to eat foods that resemble a Mediterranean diet. That includes fresh fruit, vegetables, fish, lean poultry, legumes, nuts, whole grains, and non-tropical vegetable oils.
Nutrient Intake
Regulating your nutrient intake doesn’t mean just making sure you’re getting the adequate amount of nutrition. It’s more of a defensive measure to make sure you’re keeping out nutrients that will potentially harm you.
The guidelines suggest that you strictly restrict the consumption of saturated fat, trans fat, sweets, sugar sweetened drinks, and sodium.
Salt consumption is running wild, and the scary part is how hard it is to measure. It’s just not enough to stay away from the table salt shaker. Processed foods are also packed with it.
People in the U.S. are currently averaging 3.5 grams of salt per day, and a desirable intake would be around 1500 mg per day.
Physical Activity
The recommendations for exercise increased to aerobic training at a moderate/vigorous intensity for 40 minutes on 3 or 4 days of the week. That is a MINIMUM!!!
This is tricky to track because intensity level is different for everybody. My vigorous intensity level will probably look different than your vigorous intensity level. The crucial part is to be honest with yourself. A vigorous intensity level means that it shouldn’t be easy for you to talk and catch your breathe at the same time.
If you’re planning on living a long healthy life, it’s so important to take the necessary measures in order to protect your heart. The new guidelines on lifestyle prevention of cardiovascular disease reiterate what exercise science has already proven. The only way to reduce cardiovascular disease mortality, or recover from it, is to follow these guidelines and live healthier and more active lives. If you found this article informative, please share it on facebook and spread the word. I think you’ll also enjoy some advice on starting a healthy lifestyle.
About Adam Pegg
