Under all the glitter and expectations, the New Year can be a heavy holiday. The pressure to meet society’s expectations for radical change can turn excited energy into stress before you even take your first steps into the new year. But I’ve seen firsthand how small changes can have a big impact. In 2024, I am advocating for small changes and pivots to move you closer to the best version of yourself possible. Diet may be the best place to start.

My name is Angela Zinmeadow. As an outpatient dietitian, I work on the prevention and management of various diseases in patients of various ages. I see patients with diabetes, kidney disease, weight management difficulties, and even high-risk pregnancies. However, the most common disease I encounter, and the leading cause of death around the world, is cardiovascular disease.

You may be surprised to learn how much influence food has on clinical outcomes, especially when it comes to your heart. Diet alone can lower your risk of heart disease by 81-94%. Pills can only reduce that risk by 20-30%. So, as we look forward to the new year and ponder the lifestyle changes that can be achieved, we’re sharing some tips and tricks for cultivating a heart-healthy diet that will help you no matter where you are on your health journey. I think that I want to do it.

basic

A heart-healthy diet is an anti-inflammatory diet. Eating a variety of nutrient-dense foods that reduce inflammation in the body can also reduce your risk of cardiovascular disease, atherosclerosis (hardening of the arteries), hypertension (high blood pressure), and high cholesterol. We have outlined some basic foods below.

• fruits and vegetables Rich in vitamins, minerals, and antioxidants that promote heart health. Choose a variety of colors to ensure you’re getting a wide range of nutrients.
• whole grain Foods like brown rice, quinoa, and whole wheat contain dietary fiber. I always say that fiber plays the role of life’s broom. It helps remove dirt, lower cholesterol levels and achieve a healthy weight.
• lean protein It can be plant-based or low-fat animal-based. Grilled or grilled nuts, seeds, legumes, fish, seafood, and poultry are recommended. Fatty fish such as salmon and mackerel are good choices as they are rich in omega-3 fatty acids, which are known to have heart-protecting effects.

Making conscious choices about the foods you don’t consume is just as important for eating a heart-healthy diet. Saturated fat, added sugars, and excess sodium are all major causes of heart disease and other cardiovascular diseases. If you’re having a hard time incorporating quality ingredients and healthy cooking methods, there are plenty of alternatives.

Practical tips for making the switch

Your heart-healthy diet may be different than mine. that’s ok! Our environment, culture, genetic background, and many other factors influence our ability to consume the food components outlined above. We hope these tips will help you curate and customize an approach to heart-healthy eating that works for you.

• Growing fruits and vegetables is healthy and sustainable, but frozen produce is just as nutritious and easy to portion out.
• Canned foods are highly nutritious and cost effective. Purchase low-sodium options if available, and wash canned products if not. Rinsing removes 30-40% of the added sodium.
• Make sure your produce takes up half of your plate, whether it’s fresh, frozen, or canned. Remember to give preference to color.
• Not all fats are created equal. Replace saturated fats found in bacon, sausage, and other red meats with heart-healthy fats like avocado, nuts, seeds, and olive oil.
• Preparation can affect the nutritional value of a meal. For example, removing the skin from chicken after cooking reduces saturated fat intake.
• The link between gut and heart health is becoming increasingly clear. Probiotics and potassium-rich foods, commonly used to improve gut health, may also lower your risk of heart disease and high blood pressure.

• DASH (Dietary Approaches to Stop Hypertension), the Mediterranean diet, and plant-based diets have been shown to help prevent cardiovascular disease. Even if these diets don’t apply to your life, you may find some inspiration.

Beyond the Diet

You don’t have to completely overhaul your life this new year, but it’s certainly worth making some shifts and alternatives for your heart health. Working in the kitchen can be incredibly rewarding, and several other lifestyle choices can make its impact even greater. To improve your heart health in other ways, you can:

• Aim for at least 150 minutes of physical activity per week.
• Quit smoking
• Limit alcohol intake
• Practice stress reduction techniques.

• Schedule regular check-ups with your health care provider to monitor your blood pressure, cholesterol levels, and overall heart health.

Our LifeBridge Health family wishes everyone a Happy New Year and healthy hearts.