Nutrition Hacks to Support Your Heart Health

Cardiovascular diseases are the leading cause of death worldwide.  There are many risk factors related to your chances of heart-related illness or even fatal heart attack. However, there are also many things you can do to mitigate those risk factors, starting with your nutrition.

At West Houston Heart Center in Houston, Texas, Dr. Humayun Naqvi and his team specialize in preventive cardiology, including guidance on how to improve your eating habits to help boost your heart health. Here are some easy hacks to make your diet better for your cardiovascular health.

Hack 1: Cut the salt

A diet with too much sodium can raise your blood pressure, a risk factor for heart disease. Skip the salt, and substitute other herbs and spices to give your food flavor. Simply keeping table salt out of your place settings can help. Try different types of pepper or a salt substitute instead. 

Hack 2: Control portion sizes

You can reduce your caloric intake, if needed, just by making your portion sizes smaller. If you eat out, ask for a take-away box and split your meal in half before you start eating. Start with a salad to help fill you up before you get to your entree. Try buying smaller plates so they look more full for at-home meals. 

Hack 3: Add color to your plate

Fruits and veggies are your heart’s friends. It’s relatively easy to make sure you have at least one colorful food with each meal. Consider red and yellow bell peppers, leafy greens, squashes, broccoli, and other bright vegetables. On the fruit side of things, think berries, citrus fruits, bananas, melons, and papaya or mango.

Hack 4: Switch things up

Don’t completely give up the foods you love. Trade for healthier versions instead. Whole grains are better for your heart than highly processed ones, so take a look at your pantry and buy some healthier options. Same goes for proteins; trade in seafood and beans for some of your red meat.

Hack 5: Limit added sugars

Added sugars should account for no more than 10% of your entire daily calories. You can easily cut added sugars simply by looking for foods that advertise “no added sugars” on the label. Added sugars are common in beverages, cereals, and fruit cups, among other things.

Hack 6: Snack, don’t smoke

One in four cardiovascular-related deaths is due, in part, to smoking. However, the habit can be hard to give up cold turkey, and many people need a new oral fixation. Snacking, as long as you snack on something healthy, is a good substitute and can keep you from developing a bad habit like nail-biting or teeth-grinding. Hello, carrot sticks!

Worried about your heart health, but keep failing at harsh, restrictive diets? We can help. Call us at 832-400-3957, or request an appointment online.