Eating habits to reduce the risk of heart disease, says a dietitian – eat it not that


Although there may be many factors that can increase the risk of development of chronic disease, your diet plays a big role – especially when it comes to cardiovascular disease. Some foods can increase or decrease the risk of heart disease, so it’s important to include them healthy eating habits into your life to keep that risk low. And establishing these kinds of habits in your life is much easier than you think.

Bianca Tamburello, RDN z Chilean Salmon Marketing Council, shared some simple habits you can incorporate into your life to reduce this risk – and make your meals even tastier. From the types of fish to buy to some healthy substitutes and even some meal ideas, here are the healthy eating habits he recommends.

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“Omega-3 fats found in fatty fish such as farmed salmon from Chile are associated with better triglyceride levels in blood pressure, higher HDL or “good cholesterol”, and prevent plaque from forming in the arteries, ”says Tamburello.“ Try eating fatty fish, such as farmed salmon, twice a week to achieve USDA Seafood Recommendation two to three weekly meals. “

Although there are many advantages to choosing wild salmon for your meals there are many companies that offer sustainable and healthy farmed salmon options that still provide a useless things also

“Shopping for seafood can be intimidating,” he says. “Here’s a quick tip for salmon: look for farmed salmon from Chile. It’s especially high in omega-3 fats, low in mercury, sustainably bred, and considered the best choice for the whole family – including pregnant women and children.”

Need some ideas for salmon cooking meals? See our list 21+ best healthy salmon recipes.

tacos of black beans and sweet potatoes
Jason Donnelly

“It could be as simple as replacing your beef taco black bean tacos or even cooking with half red meat and half beans, ”says Tamburello.“ Beans and legumes are lean plant proteins low in saturated fat, making them a great choice for your diet. A meta-analysis of 14 studies found that regular consumption of beans is associated with a lower risk of mortality from heart disease. “

egg avocado sandwich

Research shows that a diet full of refined grains such as white bread and white rice can increase the risk of heart disease, ”says Tamburello.

The risk is again related to cholesterol levels, which research proves Whole grains can help reduce “bad” LDL cholesterol in the body and increase “good” HDL cholesterol, cleanse the arteries and keep your heart healthy.

Tamburello suggests a choice of “wholemeal options, including wholemeal bread, brown rice, quinoa, farro and wholemeal pasta.”

They are here The best whole grains to reduce the risk of disease, say dietitians.

raspberries in hand

Strawberries such as raspberries, blackberries and strawberries are full antioxidants is known to protect the body’s cells from free radical damage, “says Tamburello.” In addition, this research analysis 22 studies found that eating more berries is associated with improved risk factors for heart disease, including better LDL “bad cholesterol,” blood pressure and weight. “

leafy vegetables

Leafy greens such as kale, collar and spinach vitamin K in nitrates, two nutrients known to protect arteries and contribute to heart health, “says Tamburello.” Enjoy a salad if you wish, or stick these green leaves in smoothies, french fries, whole grain lasagna or pasta. . “

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