Yes, we mean that.
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| | We all know that heart disease — a category that includes a range of cardiovascular conditions — is a big problem. But I was still surprised to read that, on average, a person dies from heart disease every 33 seconds in the United States. It's the leading cause of death for white people, Black people, Hispanic people, men, and women. | | And while those stats are grim, there's one extraordinarily important fact about heart disease: You can significantly reduce your risk — and manage the condition — by practicing healthy lifestyle habits. Diet is particularly important, which is exactly what Annie Hibbs, a registered dietitian at Healthline, is here to talk about today. | | | | Have a healthy day!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
June 27, 2024 • 4 min read | | | |  | | | Q: | Is it ever too late to make diet changes that will prevent heart disease? | | | A: | No, it's never too late! No matter if you're an infant or in your 100s, nutrition can make a big difference in heart disease prevention. If you already have heart disease, eating healthy can ease symptoms or slow the progression of the disease. However, the sooner you make the changes, the more positive impact you'll gain!
Your overall eating habits are what's important when it comes to nutrition, not individual foods or nutrient choices. Whatever your age, heart-healthy eating patterns suggest that you: - Adjust your calorie intake: This can help you get to or maintain a moderate body weight. Try using a food tracker if you're not sure how many calories you're consuming versus how many your body needs.
- Focus on including a variety of fruits and vegetables: Incorporate them into as many meals and snacks as you can. Fresh, frozen, and canned all count! With frozen, aim for options without sauces or seasonings to cut down on additives. With canned, aim for lower sodium varieties or fruit packed in water or 100% juice.
- Consume more whole grains than refined grains: In other words, go for higher fiber options.
- Pick leaner proteins more often: Include plant-based proteins like legumes and nuts that are lower in saturated fat and sodium. Add fish and other seafood into the mix for a boost of healthier fats.
- Use healthier fats: This means using liquid plant oils (e.g., olive oil or avocado oil) more than tropical oils (e.g., coconut, palm, and palm kernel oils) and animal fats (e.g., butter and lard).
- Choose minimally processed foods: For example, go for whole grain crackers over cheese puffs and fresh fruit over candy.
- Limit added sugar and sodium: This goes hand in hand with limiting processed foods, which tend to have lots of added sugar and salt. When in doubt, check the label!
- Limit alcohol: The current FDA guidelines suggest no more than 2 drinks per day for men and 1 drink per day for women.
If this list seems long and overwhelming, start by picking one or two changes that you think would be the easiest. The goal is to make sustainable, long-term changes, so start small and ease into it. Your heart will benefit from any of these changes at any point in your life. | | | | | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Walk it out | | | | | | |  | | Goplus 2-in-1 Folding Treadmill | | Walking regularly is a great way to counter the harmful effects of sitting. But the weather doesn't always cooperate. In the summer, extreme heat and humidity can make it unpleasant to be outside and even dangerous for some people to spend too much time being active outdoors. This treadmill can be used with or without the riser (depending on your preferred run speed) and can be folded up for easy storage. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |  | | Wellos is a sister brand of Healthline. | | | | Transform your eating habits to regain your energy and your confidence. Wellos' tracking tools and personalized guidance can help you reach your goals. Start your 14-day free trial now. | | | | | | | | | | | What we're digesting | | 🏃 What does it mean to have a "runner's body"? Spoiler: It's more than a look. | | 🍽️ What are the benefits of a fasting mimicking diet? Plus, precautions to be aware of before getting started. | | 🩺 How to test for gallbladder issues. Can you name the five F's of gallbladder disease? | | 👀 What are the early stages of psoriasis? If you have any new skin symptoms that don't ease with time, see a healthcare professional. | | | Thanks for reading, friends! I just had my first nectarine of the year, and it was perfect. Kenny's back with a brand-new recipe for you this Sunday! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | a 17-mile hike. | | | | |
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