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5 Ways to Lower Your Risk of Cardiovascular Disease Through Your Diet
A high lipid level is a major risk factor for heart disease. Foods high in saturated fats and cholesterol can change your lipid profile in ways which increase your risk of having a cardiac event. Try these tips to help make your diet more heart healthy:
| 1. | Instead of using butter or margarine try jelly on toast, use roasted garlic on bread, or olive oil. Try salsa, bean spreads, and apple butter on foods you typically smear with butter or margarine. |
| 2. | Eliminate fatty dairy products. Drink skim milk. Try fat-free yogurt, cottage cheese, ricotta, and cheese. Have sorbet instead of ice cream for dessert. |
| 3. | Try one or two meatless meals a week. Use legumes (peas, beans, lentils, soybeans, peanuts, etc.) and nuts in the dishes to meet your protein needs. Walnuts and almonds are heart-healthy nuts, and all legumes are high in heart-healthy fiber, folic acid, phytochemicals, and protein and low in fat. |
| 4. | Switch from coffee to tea. Tea especially green tea is high in antioxidants substances that prevent or delay cell damage. |
| 5. | Eat six ounces of fish per week. Salmon and other fatty fishes are high in Omega 3 fatty acids which have been found to lower your risk of heart disease and stroke. |
The Heart Institute at Bridgeport Hospital wants you to have a healthy heart! For information about our 8-week Project Heart Smart Program, call Cardiac Rehabilitation, 384-3803. |
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