{"id":63758,"date":"2020-07-27T09:41:33","date_gmt":"2020-07-27T14:41:33","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=63758"},"modified":"2025-02-12T14:40:23","modified_gmt":"2025-02-12T19:40:23","slug":"eat-for-the-heart-beat-choosing-to-eat-for-heart-health","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/eat-for-the-heart-beat-choosing-to-eat-for-heart-health\/","title":{"rendered":"Eat for the Heart Beat! Choosing to Eat for Heart Health"},"content":{"rendered":"<p>Heart disease is the leading cause of death in the United States.\u00a0According to the CDC, it\u2019s responsible for one death\u00a0<a href=\"https:\/\/www.cdc.gov\/heartdisease\/facts.htm#:~:text=Heart%20disease%20is%20the%20leading,1%20in%20every%204%20deaths.\">every 37 seconds<\/a>.\u00a0The worst part? Most cases are preventable. That is, there are\u00a0a number\u00a0of things that you can do\u00a0to keep your heart healthy.\u00a0Take exercise, for example, it can lower your blood pressure and cholesterol.\u00a0The food that you eat is important as well. If anything, it can make a huge difference in terms of your health.<\/p>\n<p>What is a heart-healthy diet? Want to know? If so,\u00a0you&#8217;re on the right page. Keep reading to learn more about the topic!<\/p>\n<p><strong>How Your Eating Habits Can Affect Your Heart<\/strong><\/p>\n<p>The foods that you eat can affect the health of your organs, including your heart. For\u00a0instance,\u00a0studies have shown that fatty meals can\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321382\">increase your risk of heart attacks<\/a>.<\/p>\n<p>High-calorie foods can also\u00a0contribute to\u00a0obesity, which can\u00a0make you more susceptible to cardiovascular disease.<\/p>\n<p><strong>Eating for Heart Health<\/strong><\/p>\n<p>Eating for heart health can lower your risk of cardiovascular disease. Here are a few things that you might want to consider.<\/p>\n<ol>\n<li><strong>Say &#8220;No&#8221; to Extra Salt<\/strong><\/li>\n<\/ol>\n<p>Limit your sodium intake. Too much of it can cause water retention, which can increase your blood pressure.<\/p>\n<p>Over time, this can put stress on the heart. Not only that, but it can lead to the build-up of plaque in blood vessels.<\/p>\n<p>How much sodium should you be eating per day?\u00a0<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sodium\/how-much-sodium-should-i-eat-per-day\">No more than 2,300 mg<\/a>, according to the American Heart Association.<\/p>\n<ol start=\"2\">\n<li><strong>Avoid Bad Fat<\/strong><\/li>\n<\/ol>\n<p>Limit your intake of saturated fat. Generally speaking, it&#8217;s found in animal products such as beef, chicken, and pork.<\/p>\n<p>Trans fats should be avoided as well. Common culprits include fried foods and baked goods. Not only will they lower your good cholesterol levels but they\u2019ll also increase your bad cholesterol levels.<\/p>\n<ol start=\"3\">\n<li><strong>Eat Whole Grains<\/strong><\/li>\n<\/ol>\n<p>Eating three or more servings of whole grains can lower your risk of heart disease by\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\">up to 30%<\/a>. They do this by lowering your cholesterol and blood pressure.<\/p>\n<p>Examples of whole grains include brown rice, oatmeal, popcorn, barley, whole-wheat bread or pasta, and buckwheat.<\/p>\n<ol start=\"4\">\n<li><strong>Go For Fiber-Rich Foods<\/strong><\/li>\n<\/ol>\n<p>Dietary fiber can help lower cholesterol levels. More specifically, it\u2019s able to reduce low-density lipoprotein aka \u201cbad\u201d cholesterol. On top of that, it has the ability to lower blood pressure.<\/p>\n<p>In other words, you\u2019ll be at a lower risk for stroke and heart disease. Examples of high-fiber foods include beans, legumes, broccoli, oats,\u00a0 beets, and berries.<\/p>\n<p>Chia seeds are another great choice\u2014they\u2019re\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-health-benefits-of-chia-seeds\">40% fiber by weight<\/a>! For more information on healthy foods, check out\u00a0<a href=\"https:\/\/www.suppsrus.com.au\/blog\/nutrition\/superfoods-to-supercharge-your-workout\/\">Superfoods to Supercharge Your Workout<\/a>.<\/p>\n<p><strong>Keeping your heart healthy,<\/strong> for most people, can be as easy as choosing wisely when it comes to what you put in your mouth. The bottom line is your eat habits\u00a0<em>matter<\/em>. If anything, it plays a large role in your overall health!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is essential to follow the best diet for keeping your heart healthy, what is a heart healthy diet? Click here to learn more.<\/p>\n","protected":false},"author":19,"featured_media":63760,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-63758","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-achieving-ultimate-fitzness"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eat for the Heart Beat! Choosing to Eat for Heart Health - Fitzness.com<\/title>\n<meta name=\"description\" content=\"Protect your heart with a healthy diet. Learn how foods like whole grains, fiber, and healthy fats can lower your risk of heart disease.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/eat-for-the-heart-beat-choosing-to-eat-for-heart-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eat for the Heart Beat! Choosing to Eat for Heart Health - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Protect your heart with a healthy diet. Learn how foods like whole grains, fiber, and healthy fats can lower your risk of heart disease.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/eat-for-the-heart-beat-choosing-to-eat-for-heart-health\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-27T14:41:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-12T19:40:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2020\/07\/Eat-for-the-Heart-Beat-What-Is-a-Heart-Healthy-Diet.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1124\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brian Ritchie\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Ritchie\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/eat-for-the-heart-beat-choosing-to-eat-for-heart-health\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/eat-for-the-heart-beat-choosing-to-eat-for-heart-health\/\"},\"author\":{\"name\":\"Brian Ritchie\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/e50ced9d3a12a8b278b91b2f888167a9\"},\"headline\":\"Eat for the Heart Beat! 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