A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. Remember that what counts is the general pattern cardiologist near me of your choices. Take the simple steps under a part of your life to get long-term benefits for your health and heart.

Once you know which food to eat the most and which food to limit, you go to a heart-healthy diet. What you put on your plate can affect almost every aspect of heart health, from blood pressure and inflammation to cholesterol and triglyceride levels. In fact, a study of 7,216 adults at high risk of heart disease found that those who consumed the most olive oil had a 35% lower risk of developing heart disease. Higher HDL cholesterol levels can help remove excess cholesterol and plaque from the blood vessels to keep your heart healthy and protect you from heart disease and stroke . Interestingly, some studies have also shown that eating nuts regularly, such as walnuts, is associated with a lower risk of heart disease .

Exercise offers great help if your goal is to lose weight, strengthen your heart or just keep the healthy way. Exercising regularly can lower blood pressure and cholesterol levels and can also keep your metabolism up to date. Perform at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity every week. A common misconception is that all foods with high cholesterol should be completely avoided. “The cholesterol in your diet doesn’t really affect your blood cholesterol levels, as you once thought,” says Christy Shatlock, EM, registered dietitian in bistroMD. “But, you have to be careful, because cholesterol-rich foods often contain a lot of saturated fat, which should be limited to a heart-healthy diet.”In other words, don’t give yourself bacon and whole milk.

Berries are good for your heart, along with the rest of your body. Blueberries are full of nutrients that are part of a healthy diet, including beta carotene and lutein, anthocyanin, ellagic acid, vitamin C, folic acid, calcium, magnesium, potassium and fiber. However, keep in mind that the American Heart Association does not recommend people to start drinking to prevent heart disease. Alcohol consumption carries a risk of alcoholism and can lead to high blood pressure, obesity, stroke, breast cancer, suicide and car accidents.

Potassium helps to lower blood pressure by counteracting high sodium levels and protecting against hardening of the blood vessels. According to Medical News Today, the recommended potassium intake is 4,700 mg per day and a medium-sized banana is 422 mg potassium. These whole grains can help improve blood cholesterol and reduce the risk of heart disease, stroke, obesity and type 2 diabetes. Eating fruits and vegetables is an essential part of a heart-healthy diet because they are low in calories and high in fiber and other nutrients.

The red wine glass has been shown to improve good cholesterol levels, which is essential for maintaining heart health. Milk and cheese also had an impact on lowering blood pressure, but it was nothing like yogurt, the researchers said. A recent survey of 300 Spanish men and women at high risk of cardiovascular events sheds some light on how the highest HDL in olive oil could work. The researchers compared people who ate a Mediterranean walnut diet and a group based on olive oil. The group that ate the most olive oil had a better working HDL; in other words, the HDL was more efficient at finding and removing LDL and sending it to the liver as waste. “Potassium, magnesium and calcium are known to play a role in regulating blood pressure,” said Al Bochi, who specializes in helping patients with type 2 diabetes who are at high risk of heart disease.

If you have high blood pressure and limit your sodium to 1,500 mg per day, you can further lower your blood pressure. Transvet increases LDL cholesterol (“bad”) levels and also lowers lipoprotein (HDL or “good”) high density blood cholesterol. Transvet is found in many processed foods made with butter or partially hydrogenated or hydrogenated vegetable oils. These foods contain biscuits, crackers, fries and many snacks.

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