One lifestyle modification I consistently recommend for heart health is incorporating more fish and seafood into your diet. Fish and seafood are rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been shown to lower the risk of heart attack and stroke. Aim for two 4-ounce servings of oily fish per week to meet the recommended daily intake of 250 to 500 milligrams of EPA and DHA. For those with heart failure, a higher dose of 2000 milligrams daily may be beneficial. Opt for fish and seafood that are low in sodium, and enjoy your fish grilled, baked, broiled, or sautéed to keep it heart-healthy. Experimenting with different cooking methods and recipes, such as grilling salmon on skewers with vegetables or baking white fish with lemon juice, can make incorporating fish into your diet more enjoyable.
I coach patients to develop the skills needed to promote a personalized, sustainable lifestyle medicine pattern that focuses on whole-foods with a plant-forward emphasis.
One lifestyle change I consistently advocate for heart health is regular aerobic exercise. Aim for at least 150 minutes per week of moderate-intensity activity, like brisk walking or swimming. Exercise improves heart function, lowers blood pressure, and reduces the risk of cardiovascular disease. Start gradually and progressively increase intensity and duration. Consult with a healthcare professional to tailor a workout plan to your specific needs and abilities. Stay committed to this regimen for lasting heart health benefits.