You do not have to change everything to make a difference. Simply incorporating two or three small changes that you can do long-term can greatly impact your health and wellbeing.
Registered Dietitian Amy Ansaldo, RD, LD gives a heaping helping of ways your nutrition can benefit your heart.
Cardiovascular disease is the No. 1 cause of death for Americans. As of 2024, on average, one person in the US dies every 34 seconds from cardiovascular disease (CVD).
The total number of CVD-related deaths continues to increase each year. Newer stats show that Americans’ lifespans are shorter than a year ago (77 to 76.4 years). The age-adjusted mortality rate also increased for the first time in years, meaning more people are dying in each age group than before.
As an inpatient registered dietitian, I observe risk factors that become health problems for many people. As a cardiac nutrition educator, I teach patients about sodium balance and choosing the best fats. Some CVD risk factors include stress, smoking/vaping, obesity, low physical activity, and unhealthy eating habits. You do not have to change everything to make a difference. Simply incorporating two or three small changes that you can do long-term can greatly impact your health and wellbeing.
One note: Each person and condition may have specific, detailed recommendations that aren’t covered here. For example, people with diabetes may count carbohydrates; those with hypertension will likely limit sodium. The following recommendations focus on foundational nutrition issues and can profoundly impact all of these metabolic disorders.
Eat regularly
Your metabolism is like a campfire; you must put wood on the fire to keep it going. When you stop putting wood on the fire (fasting), it goes out. That is often why many of us don’t feel hungry first thing in the morning. We have been sleeping, and our metabolism has been running on fumes.
Balance your food
The human body needs all the food groups for ideal nutrition — each one plays a valuable role. Our brain and spinal cord prefer to run on carbohydrates. Our muscles need protein for healing and rebuilding. Fruit, vegetables, and whole grains provide us with vitamins, minerals, antioxidants, and fiber.
- Tip: A healthy snack should include two separate food groups. One example is an apple, which provides a source of whole-food carbs and fiber, and peanut butter, which provides fiber, healthy fats, and protein. For a healthy meal, aim for three or more food groups: Meat, vegetables, and carbohydrates. My favorite healthy go-to meal featuring all three foods is a stir fry with protein (tofu or chicken), vegetables, and rice or pasta!
Focus on fiber
Fiber is your friend. Insoluble fiber is indigestible and supports a healthy gastrointestinal (GI) tract by bulking your stool and keeping things moving. Berries, beans, nuts, and seeds are an excellent source of fiber. Soluble fiber can help lower cholesterol levels and is found in oats/oatmeal, peas, beans, and apples. Read all about fiber's many health benefits.
Drink fluids (non-sugar/non-caffeine)
Eight glasses daily is a good goal, and water is a great choice. If you crave something sweet, it’s recommended to limit yourself to 6 ounces of juice with no added sugars per day. Adding water to the juice will help reduce your sugar cravings. If you don’t love water, experiment with adding lemon, lime, or orange, or even an herbal tea bag to add flavor.
Get enough sleep
Research shows people tend to eat more food after a poor night of sleep. Try relaxing and preparing your body for sleep about 30 minutes before bed. Planning to get in and out of bed around the same time every day will help train your mind and body. This can help develop consistent and regular sleeping and eating patterns.
Stress management
Learning how to manage your stress will change your life! High stress results in chronically high levels of cortisol, a stress hormone. Research shows a connection between high cortisol levels in the body and metabolic syndrome. This causes your body to need more oxygen, energy, and nutrients.
While they can feel like stress relievers, smoking tobacco (including vaping) and excess alcohol consumption damage your heart and can double your CVD risk factors.
- Tip: Try deep breathing techniques. Fast breathing and agitating thoughts are stress responses. Counteract by taking slow and deep breaths to calm tension, lower your heart rate and blood pressure, and calm your mind. Learn ways to manage stress and boost your immunity.
Focusing on one of these tips could change your life. Which one will you start with today?