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Cardiovascular disease (CVD): Difference between revisions
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*Limit your consumption of [[saturated FAT]] and [[trans fats]]. Saturated and trans fats increase LDL (bad) cholesterol levels and the risk of [[heart disease]]. Limit your consumption of these [[fats]], which are present in [[animal]] products like meat and dairy as well as processed [[meals]] like [[baked goods]] and [[snack foods]], to minimize your risk of [[cardiovascular disease]]. | *Limit your consumption of [[saturated FAT]] and [[trans fats]]. Saturated and trans fats increase LDL (bad) cholesterol levels and the risk of [[heart disease]]. Limit your consumption of these [[fats]], which are present in [[animal]] products like meat and dairy as well as processed [[meals]] like [[baked goods]] and [[snack foods]], to minimize your risk of [[cardiovascular disease]]. | ||
*Increase your consumption of [[unsaturated fats]]. Unsaturated fats, such as those found in [[fatty fish]], [[nuts]], [[seeds]], and [[vegetable oils]], can help improve cholesterol levels and reduce the risk of cardiovascular disease (CVD). Aim for at least two servings of [[fatty fish]] per week, and choose [[oils]] and other sources of unsaturated fats to saturated and trans fats. | *Increase your consumption of [[unsaturated fats]]. Unsaturated fats, such as those found in [[fatty fish]], [[nuts]], [[seeds]], and [[vegetable oils]], can help improve cholesterol levels and reduce the risk of cardiovascular disease (CVD). Aim for at least two servings of [[fatty fish]] per week, and choose [[oils]] and other sources of unsaturated fats to saturated and trans fats. | ||
*Consume an abundance of [[fruits]] and [[vegetables]]. Fruits and vegetables are rich in [[vitamins, minerals, and fiber]] and can reduce the risk of cardiovascular disease (CVD) by decreasing cholesterol levels, reducing [[inflammation], and controlling [[blood pressure]]. Aim for a minimum of five servings of fruits and vegetables daily. | *Consume an abundance of [[fruits]] and [[vegetables]]. Fruits and vegetables are rich in [[vitamins]], [[minerals]], and [[fiber]] and can reduce the risk of cardiovascular disease (CVD) by decreasing cholesterol levels, reducing [[inflammation], and controlling [[blood pressure]]. Aim for a minimum of five servings of fruits and vegetables daily. | ||
*Choose whole grains Whole [[grains]] are an excellent source of [[fiber]], which can aid in cholesterol regulation and reduce the risk of cardiovascular disease. Choose whole grain bread, pasta, and rice over processed grains, from which the fiber and other [[nutrients]] have been extracted. | *Choose whole grains Whole [[grains]] are an excellent source of [[fiber]], which can aid in cholesterol regulation and reduce the risk of cardiovascular disease. Choose whole grain bread, pasta, and rice over processed grains, from which the fiber and other [[nutrients]] have been extracted. | ||
*High [[salt]] intake can result in high [[blood pressure]], a risk factor for cardiovascular disease. Limit your intake of [[sodium-rich meals]], such as processed [[foods]], [[canned soups]], and [[salty snacks]], and aim for less than 2,300 mg of sodium per day. | *High [[salt]] intake can result in high [[blood pressure]], a risk factor for cardiovascular disease. Limit your intake of [[sodium-rich meals]], such as processed [[foods]], [[canned soups]], and [[salty snacks]], and aim for less than 2,300 mg of sodium per day. | ||