- Limit sugar and processed carbohydrates. Sugar and processed carbohydrates cause inflammation in the body which is at the root of heart disease.
- Replace inflammatory oils with healthy oils. Vegetable oil, corn oil, soybean oil, canola oil, safflower oil and trans fat such as hydrogenated oils and margarine are inflammatory. Instead, choose olive oil, sesame oil, coconut oil and even grass-fed butter for cooking.
- Incorporate more fish into your diet. Fish are rich in heart protecting omega-3 fatty acids which help reduce inflammation. Choose fish such as wild salmon, tuna, herring, mackerel and sardines. Aim to eat fish 2-3 times a week.
- Include a variety of fruits and vegetables in diet. Fruits and vegetables contain fiber, vitamins, minerals and antioxidants that protect the heart. Aim for at least 5 servings of fruits and vegetables per day.
- Get your heart pumping! Incorporate regular exercise. Not being physically active is a risk factor for heart disease. Regular physical activity can help raise HDL (good) cholesterol levels.You should aim to be physically active for 30 minutes on most days.