One in every four Americans will be afflicted with heart disease and have at least one risk factor. According to CDC statistics, one person dies every 36 seconds in the United States from cardiovascular disease. There are many factors that put you at risk of heart disease. Some are not within our control, such as age, gender and race, but there are things we can do with some modifiable risk factors, such as: smoking, a sedentary lifestyle, hypertension,elevated cholesterol, an unhealthy weight, poor diet, and diabetes. A new study published in the Journal of the American College of Cardiology has shed new light on the best diet for heart health.  Previous studies on heart disease have focused on higher income populations, but further research into more diverse populations has shown that what we consume plays a large role in risks for heart disease. Diets high in refined carbohydrates, saturated fat, refined oils, red meat and sugar sweetened beverages put people at much higher risk for hreart disease. This study highlighted the Mediterranean Diet as a heart healthy, well-tested diet to reduce cardiovascular disease. The Mediterranean type diet emphasizes whole grains, fruits and vegetables, legumes, nuts, fish, poultry, and moderate low fat dairy and heart-healthy olive oil intake; The study shows that this pattern will likely reduce cardiovascular disease risk by about one-third. This healthy dietary pattern needs also to be low in refined grains, added sugars, trans fats, SSBs, and red and processed meats. What else should you do to reduce your risk for cardiovascular disease:

• Stop smoking: Ask your physician for cessation tools to assist with breaking the habit.
• Exercise: The Physical Activity Guidelines for Americans recommends adults move at least 150 minutes per week moderatly and 75 minutes per week vigerously. Start slow-remember, some movement is better than no movement. kit is also important to add 2-3x/week of dtrength training, stretching, and neuromotor activity.  Make sure to get clearance from a medical provider prior to starting a new exercise program. 
• Reduce alcohol consumption: Men should have no more than 2 alcoholic beverages in a day and women should have no more than 1 a day.
• Reduce sodium intake and increase potassium rich foods: Consume no more than 2300 mg a day. Read labels , especuially on pre packaged foods, bread, canned and snack foods. Pottasium rich foods include: fruits, vegetables, beans and low fat dairy.
• Maintain a healthy weight: Waist circumference is a determinant of heart health. Men sould have a waist circumference under 40″ and women 35″. If your BMI is elevated,  enlist the help of an RD to help create a healthy meal plan and assist you in reaching your goals.
• Reduce stress: Meditation, call a friend, take a walk. We might not be able to eliminate stress, but we can reduce it.
• Sleep: adults need between 7-9 hours of sleep. We all need that rest, renewal and repair.
• Make sure you have annual screenings for blood pressure, BMI, and lab work to check lipid profiles.

Your physician and RD can help you put together a program to help reduce your risk of developing heart disease or help control cradiovascular disease if you are already afflicted.  There is always room for imporvemnt!