7 F's for decreasing your risk of heart disease

Since February was national heart month and I forgot to publish this handout, I thought I would publish this anyways as heart health should be a concern every month!! Remember that living heart healthy is not an all or nothing – small changes/additions/substitutions on a daily basis can really make a difference. Being active, not smoking, maintaining a healthy weight, exercising regularly, and following a healthy diet can decrease your risk of heart disease, stroke and diabetes by up to 87%!!! So commit today to building these suggestions into your life, and you will reap the benefits.

1. Fish intake. Research has shown that fatty fish and fish oil, which are high in the omega 3 fatty acids EPA and DHA (the best fat for the heart), can significantly decrease the risk of dying of a heart attack, especially sudden death heart attacks. Aim for at least two servings of fatty fish per week (salmon, albacore tuna, mackerel, sardines) or a 500 mg capsule of fish oil daily if you don’t currently have heart disease (you may need to take more than this if you have had a heart attack or have very high triglycerides). Talk to your doctor about your daily recommended intake.

2. Fiber Intake. Fiber, especially soluble fiber found in whole grains like oats and
barley, can help lower cholesterol. Read food labels to increase your intake and focus on whole grain foods (cereal, whole wheat bread/pasta/crackers, brown rice, healthy grains like bulgur/quinoa/cracked wheat, popcorn), a variety of veggies (be sure to include cruciferous vegetables like broccoli, cauliflower, cabbage, eggplant and okra to help lower cholesterol), and high fiber fruits like apples, oranges, pears and berries. Beans (kidney, lima, black) are one of the best sources of soluble fiber and nuts and seeds are also a good source. Don’t rely on foods with added fiber (like ice cream, cakes, cookies, chips, etc.) for heart healthy fiber as this type of fiber has not been shown to help lower cholesterol or decrease your risk of heart disease.

3. Fitness. Make exercise a priority. Aim for a minimum of 30 minutes of walking daily. Exercise helps lower your risk of heart disease or stroke even if you aren't overweight. Every little bit adds up so if you don't have time for 30 minutes all at once, walking 10 minutes 3 times daily is just as good (or just 10 minutes total if that is all that you have time for). And don’t forget strength training (weights) a couple of times a week to increase muscle which can help you maintain your weight and help control blood sugar better even if you don’t lose weight.

4. Flavonoids. Fill up on Phytochemicals. These are plant chemicals which are excellent anti-oxidants and may lower the risk of heart disease by protecting bad cholesterol from damage and helping to relax your bloods vessels. Top sources of flavonoids include blueberries, bananas, green and black tea, citrus fruits, fresh and dried parsley, and onions.

5. Fun. Depression and anxiety have been associated with an increased risk of heart disease. It is important to build in some relaxation time into your heart healthy lifestyle. Yoga, Thai Chi, or simply taking a nice walk on a sunny day can help relieve stress and
improve your mood. If you feel like you have signs of depression such as change in appetite, problems sleeping, decreased motivation, crying or fatigue, you may want to talk to your doctor about the possibility of medication or counseling.

6. Fats the right way. Good fats such as nuts and seeds, olive oil, canola oil, avocado and flaxseeds have been shown to decrease risk of heart disease (especially when substituted for saturated fat or refined carbohydrates). Try adding small amounts to meals throughout the day. And limit saturated fat. Try fat free/low-fat dairy products and substitute chicken and fish for red meat and other higher fat meats. Go easy on creams, butter, mayonnaise, salad dressings, and margarine and stay away from trans fats (partially hydrogenated) altogether as these are the worst for your heart.

7. Add in Phytosterols. (ok it's not an F technically but it sounds like F!) Phytosterols are plant based phytochemicals that lower bad cholesterol by interfering with dietary cholesterol absorption in your gut. If your goal is lowering cholesterol, national guidelines recommend 2 grams per day (usually in divided doses).While they exist in small amounts naturally in soybeans, nuts, grains and oils, it’s hard to get enough from food to make a difference. There are lots of new products containing plant sterols including butter spreads and milk products (Smart balance), orange juice (Minute Maid Heartwise), supplements (Cholest-off by Nature Made is a good example), and even tortilla chips and snack bars (Corazones is a relatively new company that makes tasty chips and snack bars). ). For general health, include these foods whenever you can, especially in place of less healthy foods.