Diet and Lifestyle Recommendations
It’s not as hard as you may think. A healthy lifestyle is about the overall pattern of your choices.
1. Balance Your Energy & Move More
Calories In vs. Calories Out
Start by knowing how many calories you need to maintain your weight. While labels are based on a 2,000-calorie diet, your specific needs depend on your age, gender, and activity level. Aim to use up at least as many calories as you take in.
Activity Goals
Aim for at least 150 minutes of moderate activity (or 75 minutes vigorous) per week. Spread this out over several days.
Too busy? Look for short bursts of activity, like taking the stairs instead of the elevator.
2. Eat a Heart-Healthy Pattern
Whether you are cooking at home or ordering out, emphasize these choices:
Emphasize:
- Fruits & Vegetables: Aim for a wide variety.
- Whole Grains: Choose products made mostly of whole grains.
- Healthy Proteins: Choose more plant-based proteins (beans, lentils, peas, nuts, seeds), plus fish/seafood and low-fat dairy.
- Fish with omega-3s: Aim for fish like salmon, sardines, trout, herring, or mackerel when possible.
- If you eat meat: Choose lean, unprocessed options more often (skinless poultry, lean cuts), and limit processed meats (bacon, sausage, deli meats).
- Red meat: Try to have it less often and keep portions smaller—diets higher in red/processed meats are linked with worse cardiovascular outcomes, and excess saturated fat/sodium can contribute to higher blood pressure.
- Liquid Vegetable Oils: Olive, corn, canola, soybean, and sunflower oils.
Minimize:
- Processed Foods: Choose minimally processed options.
- Added Sugars: Keep intake low.
- Salt: Prepare foods with little or no salt.
- Alcohol: Limit intake, or preferably avoid it.
Shopping Tip: Read the Nutrition Facts and ingredient lists. Look for the Heart-Check mark to find certified heart-healthy foods easily.
3. Live Tobacco-Free
Don’t smoke, vape, or use tobacco/nicotine products. It is also vital to avoid secondhand smoke or vapor.