Heart Disease & Stroke Prevention Program

A heart disease and stroke prevention program promotes cardiovascular health. It can be started at any age. It involves knowing what foods are considered heart healthy and consuming more of them. You also must be aware of what foods are considered heart hindering and either avoid or limit them. In addition to knowing what to eat, you need to get involved in physical activity that promotes an overall healthy lifestyle.

Physical Activity

• Any increase in your current level of physical activity will help with a heart disease and stroke prevention program. According to the American Heart Association, the physical activity does not have to be strenuous. The goal is to get 30 minutes of exercise five days a week. You can get a cardiovascular workout by doing something like gardening, doing household chores or painting your walls. If you're physically able, use parking spaces far from your destination to add steps to your day. Use stairs instead of elevators.

Heart Healthy Foods

• A heart healthy diet, as stipulated by both the USDA and American Heart Association, consists of eating foods rich in fiber, high in antioxidants and low in saturated fats. Foods high in fiber include legumes such as kidney beans, navy beans and lentils. Whole grains (oats and oat bran, whole wheat, millet, quinoa and kamut) also are fiber rich. Seeds and nuts found to be beneficial include flaxseed, almonds and pistachios. Plant sterols, foods containing soy, are heart healthy. These nutrient rich foods include tofu, soy milk and soy cheese. Both fiber and antioxidants are found in fresh fruits and vegetables. Fish is another low fat, nutrient rich choice. Salmon is particularly rich in Omega 3 fatty acids and is a nutrient powerhouse. Healthy fats to consume include monounsaturated and polyunsaturated fats.

Heart Hindering Foods

• Foods to avoid or limit in your heart disease and stroke prevention program include those high in saturated and trans fats. According to the USDA, saturated fats are found in red meats (beef, lamb and pork); organ meats (liver, kidneys and spleen); deep fried foods; processed foods like bologna and salami; whole fat dairy products and hardened fats like shortening and partially hydrogenated vegetable oil. Trans fats should be avoided or strictly limited. Foods known for having trans fat include commercially prepared baked foods like cakes, pies, energy bars, cookies and pastries.

Caution

• It is important to read and understand product labels so you know exactly what you are consuming. The first ingredient listed is the main ingredient in the product. Also, look for saturated and/or trans fats.

  Check with your medical care provider before starting any exercise program. Start out any exercise program slowly and increase gradually.