Written by Fitness Expert Julie Germaine (@julie.germaine)
Cardiovascular disease is dangerous and on the rise, especially for ages 35 to 64, due to high blood pressure and obesity. Fortunately, lifestyle changes greatly reduce the risk of developing heart conditions. Staying in shape by exercising and following a heart-healthy diet are key. Below are 4 strategies to make better choices:
- Pay attention to fibre content in foods. High-fibre foods, particularly soluble fibre, are proven to help lower cholesterol back to optimal levels. An easy way to start is with breakfast! Instead of sugary breakfast cereal, reach for oatmeal topped with berries.
- Eat Omega-3 fatty acids regularly. Healthy fats reduce inflammation, manage cholesterol, and lower blood pressure, all of which helps your heart. To boost your intake, try swapping out croutons on your salad for walnuts. Walnuts have that satisfying crunch and the omega-3 fatty acids your body needs.
- Cut back on trans-fats and processed foods. The fats in processed foods lower good cholesterol and increase bad cholesterol. If you’re craving something sweet, make your own treats from scratch, for example, canned frosting is high in trans fats, so instead use whole ingredients like cream cheese and powdered sugar.
- Include antioxidant-rich foods with every meal. Fruit and vegetables are one of the absolute best ways to combat inflammation throughout your body. Make a point to have a side of any veggie with your breakfast, lunch, and dinner. For dessert, cut out on ice cream and try a lowfat yogurt with fruit and nuts.
Try making small changes over time, and remember that your future self will thank you for it!