Learn more about exerciseandfitness with this collection
How to set achievable goals
How to prioritize self-care
How to create healthy habits
Staying a healthy weight is important to your health, but also maintaining a healthy waist size. The body mass index (BMI) is used to estimate whether someone has an ideal weight and height ratio. However, it doesn’t account for muscle mass or fat in the abdominal area, which has a stronger effect on heart disease than BMI.
Don’t just weigh yourself, also measure your waist size and keep tabs on it. Research shows that having a waist size of 40 inches or greater for men and 35 inches and over for women is a risk factor for cardiovascular disease.
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Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic, “Eating at least two servings of fish a week could reduce the risk of heart disease.” They recommend consuming fatty fish, like wild-caught salmon, twice per week. However, i...
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Potassium and magnesium are essential minerals for heart health. Potassium is abundant in fruits and vegetables, and whole grains, nuts, and seeds are rich sources of magnesium. Potassium can lower blood pressure by reducing the stress on your arteries caused by sodium (salt). Magnesium has many ...
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Whole grains are an excellent source of fiber and can help you feel full for longer. They’re also good sources of B vitamins, important for energy metabolism and heart health. Avoid refined grains, like white bread and white flour. To make refined grains, manufacturers strip whole grains of their...
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Saturated fats are found in animal products, including red meat and dairy, while trans fats are man-made fats created when manufacturers add hydrogen to vegetable oil. Both saturated fats and trans fats raise the risk of heart disease and stroke by altering blood lipid levels.
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Monounsaturated fats are abundant in olive oil, canola oil, peanut oil, and avocados. These fats reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. They’re considered “good” fats because they help lower the risk of heart disease.
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One of the best ways to improve your heart health is to exercise regularly. The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic exercise (such as brisk walking or cycling) on most days of the week. If you are new to exercising, start slowly and gradually in...
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