Food tips

Heart disease: “control your portion sizes” to stay healthy – other dietary advice

Changing your diet and maintaining a healthy weight are two ways to lower your risk. The Mayo Clinic notes that while you may know that eating certain foods can increase your risk of heart disease, changing your eating habits is often difficult. This suggests that one area for change could be portion sizes.

Indeed, the organization explains: “How much you eat is just as important as what you eat.

“Overloading your plate, taking seconds, and eating until you feel full can cause you to eat more calories than you should. Portions served in restaurants are often more than needed.

“This suggests that a few simple tips for controlling food portion sizes can help. For example, use a small plate or bowl to help control your portions, eat more low-calorie, nutrient-dense foods, such as fruit and vegetables, while you eat smaller amounts of foods high in calories and sodium, such as refined foods, processed foods, or fast food.

The CDC says to minimize the temptation of second and third servings when eating at home, serve food on individual plates, instead of putting serving dishes on the table.

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In addition to maintaining a healthy weight, there are other ways to lower your risk of heart disease.

The Mayo Clinic states, “One of the best things you can do for your heart is to quit smoking or use smokeless tobacco. Even if you’re not a smoker, be sure to avoid second-hand smoke.

He adds: “Regular, daily physical activity can reduce the risk of heart disease. Physical activity helps control your weight.“

It also lowers the chances of developing other conditions that can put a strain on the heart, such as high blood pressure, high cholesterol and type 2 diabetes.”

The organization also claims that people who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

He notes, “Most adults need at least seven hours of sleep each night. Make sleep a priority in your life. The NHS states that the main symptoms of coronary heart disease are:

  • Chest pain (angina)
  • Shortness of breath
  • Pain throughout the body
  • feeling of weakness
  • Feeling bad (nausea).

“But not everyone has the same symptoms and some people may not have them until coronary heart disease is diagnosed,” warns the health body.