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Healthy Changes Can Reduce Risk of Heart Disease

By Stephen R. Farris

Better heart health is something we should all be trying to achieve. If you're overweight, drink too much alcohol, don't get enough daily exercise, or may be diabetic but haven't been checked, or not keeping it in check, then you could be at a higher risk of developing heart disease.

One of the quickest ways to determine your level of risk right now is to get your triglyceride levels checked out.

According to studies, most people are at risk if their triglyceride levels are above 150 mg/dl. If you are, then you probably should take some steps to reduce those levels as quickly as possible. Luckily, there are a few things you can do to get you started in the right direction towards a healthier heart.

Exercise More

According to the American Heart Association (AHA), they recommend aerobic exercise at least five days each week, and for at least 30 minutes. The minutes can be split up, for instance, 15 minutes in the morning and 15 minutes in the afternoon. Studies have shown that 30 minutes of aerobic exercise each day can increase the good cholesterol in your blood to help reduce your triglyceride levels.

Eat More Fatty Fish

Fatty fish contains omega-3 fatty acids, found in salmon, mackerel, tuna, sardines, and other certain types of fish. Eating more fatty fish rich in omega-3 fatty acids can help reduce your triglyceride levels and lower your risk of heart disease and stroke, if consumed at least twice a week according to the AHA diet guidelines.

Go Nuts

Going nuts is not to be taken literally, but dietarily instead. That means you could lower your triglyceride levels and reduce risk of heart disease by including certain types of nuts in your daily diet. However, nuts do contain fats, so moderation is the key. So what types of nuts are considered good for your diet? Check out these:

  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Pistachios
  • Brazil nuts
  • Macadamia nuts

Making changes in your eating habits, combined with more daily exercise, could indeed contribute to lowering your triglyceride levels and reduce the chance of developing heart disease or stroke. Another thing to consider is adding a supplement to your diet, such as fish oil, fenugreek, garlic extract, guggul, and/or curcumin. These supplements can aid in lowering triglyceride levels. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Oakbrook Terrace, Ill.

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