Reliable ways to protect your heart, dietitians say – eat this, not this

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Yours heart health is important at any age, but it is especially important to take care of your heart as you age. In fact, over time, your heart undergoes some pretty big changes that make you more receptive heart disease or heart failure.

But don’t be afraid, as simple lifestyle changes can help protect your heart and reduce the risk of disease. For example, inclusion heart healthy food and avoiding objects that can be harmful will change the world.

Keep reading to learn some simple and reliable ways to protect your heart with the food you eat. For more healthy heart tips, check out The best food to reduce the risk of heart disease.

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You have probably heard of taking fish oil or omega-3 supplements for healthy heart, and for good reason.

“We need to understand that our body doesn’t make omega-3s alone, so you need to get it from your diet,” he says. Courtney D’Angelo, MS, RD, author at Go to the wellness center, “so the best thing to do is eat fish high in omega-3s, such as salmon, tuna, herring, mackerel and trout.”

D’Angelo also points out that if you’re not a fan of fish, find a good one omega-3 supplement it will also work.

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Whole grain crackers
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People are often so afraid of bread or carbohydrates, but there is no reason to be afraid whole grains. In fact, D’Angelo recommends that you incorporate them better into your diet heart health.

“If you’re someone who needs to lower cholesterol or control blood sugar levels, eat whole grains helps with that, “he says.”

RELATED: One of the main effects of eating high-fiber foods, says the expert

a bowl of oatmeal with fruit
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Another surefire way to protect your heart is to include more soluble fibers into your daily eating plan.

“During the digestive process, soluble fibers it changes into a gel-like substance and can bind to cholesterol and help it to be eliminated from the body, thus lowering total and bad cholesterol, ”he says. Amy Goodson, MS, RD, CSSD, LD author Sports Nutrition Handbook. Lower cholesterol levels are associated with a lower risk of cardiovascular problems.

If you’re wondering exactly where to find soluble fiber, Goodson suggests “oats, oatmeal foods, fruit where you can eat skin, almonds, seeds, beans and peas. “

plates of different pieces of red meat on a wooden cutting board
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And finally, limiting the levels of saturated fats we find in red meat, bacon, lots of pastries, and fried foods – can greatly contribute to better heart health.

“Saturated fats can help raise cholesterol if we eat them regularly, so the goal is to consume 10% or less of all your calories a day that come from saturated fats,” Goodson says.

It also points out that, together with the above foods, saturated fat can covertly appear in “many white, thick and creamy products, such as salad dressing, sauce and Alfredo sauce. “

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