The American Heart Association offers common-sense dietary guidance for a healthy life

Eugene Adams
Photo by Robina Weermeijer on Unsplash

Since the media focuses almost exclusively on Covid-19, it’s easy to forget that there are other health problems in the world. 

According to the CDC, Heart Disease has been the leading cause of death for a while now. 

It’s a shame that heart disease doesn’t get talked about more since simple lifestyle changes would severely limit the number of deaths. 

American Heart Association

According to the AHA, poor diet is strongly associated with an elevated risk of heart disease and other health problems. 

The American Heart Association recommends the following evidence-based dietary guidance: 

  1. Adjust energy intake and expenditure to achieve and maintain healthy body weight.
  2.  Eat plenty of fruits and vegetables, and choose a wide variety.
  3.  Choose foods made mostly with whole grains rather than refined grains.
  4. Choose healthy sources of protein. 
  5.  Use liquid plant oils rather than tropical oils (coconut, palm, and palm kernel), animal fats (e.g., butter and lard), and partially hydrogenated fats.
  6. Choose minimally processed foods instead of ultra-processed foods.
  7.  Minimize intake of beverages and foods with added sugars.
  8.  Choose and prepare foods with little or no salt.
  9. If you do not drink alcohol, do not start; limit intake if you choose to drink alcohol.
  10. Adhere to this guidance regardless of where food is prepared or consumed.

Final Thoughts

As a personal trainer, I love how simple the guidance is. Also, each tip is something small that everyone can do. 

Start small; pick one or two things from the list you need to improve. Once those things become a habit, try a couple of other things. 

Small changes done consistently add up. 

Note: This is not dietary advice. Please consult your doctor before making any changes to your diet. 

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Southern California raised Henderson transplant. I write about all things Henderson, especially businesses that help people live happier, healthier lives.

Henderson, NV

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