10 dietary tips to reduce heart disease and stroke risk, according to new research

The American Heart Association(AHA) TuesdayWe have listed 10 key characteristics of a healthy eating style. 

TheThe new scientific statement of the organization, titled “2021 Dietary GuidanceTo Improve Cardiovascular Health” published in the journal CirculationThe importance of a dietary pattern is more important than individual nutrients or foods. It also emphasizes the crucial role nutrition plays in a healthy diet.

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TheAccording to the AHA, certain features can be modified to suit cultural traditions, food preferences and lifestyles, and whether meals are eaten at home or on-the-go.

AccordingAccording to the group, this statement shows that poor diet strongly correlates with increased risk of death and cardiovascular disease.

The importance of a total dietary pattern – rather than “good” or “bad” foods or nutrients – is emphasized, as well as the role of nutrition education. 

EatingHealthy habits and early life are important. 

“WeAll people can benefit from a healthy diet, regardless of their age, and it’s possible to create one that suits your lifestyle, cultural traditions, and personal preferences.” Alice LichtensteinChair of the scientific statement writing committee, said in a statement.ItIt doesn’t have to be difficult, time-consuming or expensive.

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TheThese 10 features can reduce your risk of developing heart disease

1. BalancingPhysical activity can increase food intake and calories.
2. ChoosingYou have many options for what to eat with your fruits and veggies
3. ChoosingWhole grains
4. IncludingLean and/or high fiber protein are healthy sources
5. Using liquid non-tropical plant oils
6. ChoosingMinimally processed foods and avoidance of ultra-processed meals
7. MinimizingSugary drinks
8. ChoosingPreparing foods that are low in salt or without salt
9. Limiting alcohol consumption
10. ApplyingThe guidance is applicable regardless of where food was prepared or consumed

InIn addition, the AHA summarizes the evidence on sustainability for the first-ever time and lists several obstacles that make it harder to adopt and keep a healthy eating lifestyle. 

CommonlyConsumed animal products like red meat contribute significantly to the greenhouse gas emissions that heat the Earth’satmospheric and have the most environmental impact in terms water and land usage. HoweverThe AHA points out that not all sustainable diets can be considered heart-healthy.

TheThe association stated that public health actions and policy modifications are necessary to address the societal challenges and barriers in adopting and maintaining a heart-healthy lifestyle. 

SomeThese challenges include widespread dietary confusion, nutrition education gaps in schools, nutrition insecurity, structural racism, neighborhood segregation, targeted marketing of unhealthy food and beverages to people of diverse racial or ethnic backgrounds.

“Creating”A public health imperative is an environment that encourages and supports heart-healthy eating patterns in all individuals,” said the statement.