Connect with us


Surefire Ways to Protect Your Heart, Say Dietitians



Your heart health is important at any age, but it’s especially important to care for your heart as you get older. In fact, your heart undergoes some pretty hefty changes over time that make you more susceptible to heart disease or heart failure.

But fear not, because there are simple lifestyle switches you can make to help protect your heart and lower your risk of disease. For example, incorporating heart-healthy foods and avoiding items that can be harmful will make a world of a difference.

Continue reading to learn about some simple, surefire ways to protect your heart with the food you eat. And for more healthy heart tips, make sure to check out The Best Foods to Lower Your Risk of Heart Disease.


Chances are you’ve heard of taking fish oil or omega-3 supplements for a healthy heart, and it’s for good reason.

“What we must understand is that our body doesn’t make omega-3 on its own, so you need to get it from your diet,” says Courtney D’Angelo, MS, RD, author at Go Wellness, “so the best thing to do is eat fish high in omega-3s like salmon, tuna, herring, mackerel, and trout.”

D’Angelo also points out that if you’re not a fan of fish, finding a good omega-3 supplement will work as well.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Whole grain crispbread seed crackers

People are oftentimes so afraid of bread or carbohydrates, but there’s no reason to fear whole grains. In fact, D’Angelo recommends incorporating them into your diet for better heart health.

“If you’re someone who needs to lower your cholesterol or control blood sugar levels, eating whole grains helps with that,” she says.”

RELATED: One Major Effect of Eating Fiber-Rich Foods, Says Expert

bowl of oatmeal with fruit

Another surefire way to protect your heart is by including more soluble fiber into your daily eating plan.

“During the digestive process, soluble fiber is transformed into a gel-like substance and can bind to cholesterol, helping it excrete from the body and thus lowering total and bad cholesterol,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook. Lower cholesterol levels is linked to lower risk of cardiovascular issues.

If you’re wondering where exactly to find soluble fiber, Goodson suggests “oats, foods made with oat flour, fruits where you can eat the skin, almonds, seeds, beans, and peas.”

slabs of different cuts of red meat on wooden cutting board

And lastly, limiting your levels of saturated fat—which is found in red meat, bacon, many pastries, and fried food—can greatly contribute to the betterment of your heart health.

“Saturated fat can contribute to an increase in cholesterol when consumed on a regular basis, so the goal is to eat 10% or less of your total calories a day coming from saturated fat,” says Goodson.

She also warns that along with the foods listed above, saturated fat can sneakily appear in “many white, thick, and creamy goods like salad dressing, gravy, and Alfredo sauce.”

Read these next:

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Politics2 mins ago

Odudu Ime Otutu crowned ‘Ultimate Craftsman‘  Gulder Ultimate Search coronation party

News8 mins ago

Being career woman is good but home mustn’t suffer –businesswoman, Ogundipe

Politics12 mins ago

Animal protection activists intensify laying hens’ welfare campaign

Local14 mins ago

Military trains 103 southern Kaduna youths on armed combat, intelligence gathering

News18 mins ago

PDP chair, ex-govs, NWC in closed-door meeting with Obasanjo

Politics22 mins ago

Insecurity: Military taskforce trains 103 civilians on armed combat 

Politics32 mins ago

JABU best graduating students get automatic employment

Entertainment32 mins ago

“He collect my gee babe ni ooo” – Viral singer, Portable accused of snatching a man’s girlfriend in Kenya (Videos)

Local36 mins ago

U.S. suspends 44 flights by Chinese carriers in retaliation against China

Entertainment1 hour ago

Ikorodu Bois hilariously reenact video of Wizkid and Davido hugging each other last night (Watch)

Health1 hour ago

The #1 Worst Supplement to Take for Colorectal Cancer, Says Study

News1 hour ago

Bandit attacks: Kaduna youths recieve armed combat training

News1 hour ago

Ayra Starr marks one year in music industry, promises never to disappoint fans

News1 hour ago

Driver crushed to death in Anambra road crash

Politics2 hours ago

JUST IN: Iyorchia Ayu, Mimiko, Obi, others in closed-door meeting with Obasanjo

News2 hours ago

Delta suspends road rehabilitation over poor quality

Politics2 hours ago

Maiduguri throat incident: Police deny attempt to cover identity of offender 

News2 hours ago

Wizkid, Davido inspire each other to ‘go harder’, says singer CDQ

Politics2 hours ago

Our schools turning into kidnapping, killing hub, ACF alleges 

Local2 hours ago

UN tasks Taliban on missing female activists

Business News24 hours ago

Stanbic IBTC Begins Sale of N20bn Series 3 Commercial Paper

Local15 hours ago

Amaechi bags traditional title from Daura, to be turbaned February 5

Business News23 hours ago

Tough Times Await Promoters of Unregistered Investment Schemes

Entertainment7 hours ago

“It’s either private, first or business class” – Annie Idibia says she can never fly economy class

World23 hours ago

UK: nearly 1000 more illegal Muslim migrants enter Britain via English Channel this month

Politics22 hours ago

Plateau Verification Committee uncovers 709 civil servants with false ages

World15 hours ago

Biden Against Israel Pipeline to Europe, Fine With Putin’s Pipeline

News21 hours ago

Borno student slits 11-year-old’s throat for refusal to run errands

News15 hours ago

Sammie Okposo, Nathaniel Bassey, others set for Tope Alabi’s concert

News24 hours ago

Bundesliga: Lewandowski eyes breaking own goalscoring record

World17 hours ago

Texas Temple Terrorist Tablighi Jamaat Connection Confirmed

Politics23 hours ago

COVID-19: Oyo govt distributes first aid kits to 250 BESDA learning centres

News15 hours ago

Govt moves to revive six moribund ports

Entertainment8 hours ago

Lady recounts how her fiancé ghosted her few weeks to their wedding, after flying her to Dubai to propose (video)

Entertainment8 hours ago

“What we share is beyond friendship” – Actress, Eniola Badmus reacts to rumours about her strained friendship with her colleague, Funke Akindele

Entertainment8 hours ago

“What we share is beyond friendship” – Actress, Eniola Badmus reacts to rumours about her strained friendship with her colleague, Funke Akindele

Politics23 hours ago

Civil society protests in Benin over planned hike in fuel price, electricity tariff

World18 hours ago

Texas synagogue jihadi was a longtime security concern, was referred to UK government counterterror program

Business News24 hours ago

NCDMB, Navy Collaborate to Enforce Oil and Gas Act

Entertainment7 hours ago

Fans excited after Wizkid and Davido hugged each other at a club last night (Video)