Mazy Kazerooni
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Dietary Tips For Preventing Cardiovascular Disease September 15, 2017

Last year I had a very dear friend suffer from heart attack which took his life, he was 40 years old.  I now find it very important to make people aware of how cardiovascular disease can affect anyone at any age. There are three risk factors for heart attack and stroke: high blood pressure, high blood cholesterol and excess body weight.    Here is some information regarding diet and nutrition which is recommended from the American Heart Association and has helped me create a more balanced diet while lowering my risk of heart disease.

First one of the most obvious is eating your fruits and vegetables, at least 5 servings per day.  A good rule of thumb for your fruit of vegetable “serving size” is about a handful or 1 cup.  Smoothies are a great way to really get both your fruits and vegetables in one delicious drink.  Also remember you want a variety of different fruits and vegetables.  Go with the seasons!  Picking what is in season will also help to ensure you are getting the ripest foods. 

You also want to include a variety of grain products, primarily whole grains.  This can include barley, brown rice, buckwheat, oatmeal, popcorn, bulgur (cracked wheat), millet or whole-wheat bread, pasta or crackers.  It is recommended to have about 6 servings per day.  Eating lean meat which is grass fed is recommended as well as eating fish twice a week.  When cooking you should choose fats and oils which are low in saturated fats such as; olive, coconut, sunflower, soybean or grape.  Try to eat less than 6 grams of salt per day and if you drink alcohol have no more than 1 drink per day.  When you eat better you start to feel better and the last thing to add in is exercise!  Exercise at least 30 minutes every day.  This can include a brisk walk, a local gym class or running around with your children if it gets your heart rate up. 

If you have questions regarding cardiovascular disease or nutrition I would recommend talking to a professional in the health and wellness field like San Diego Chiropractor, Dr. Henry Wong.  Dr. Wong and other San Diego Chiropractors are doing their best to continue their education on holistic wellness and how nutrition affects the body.  Remember before starting any new diet speak to a profession first to ensure it is the right diet for you.