Heart disease is the leading cause of death in the United States, according to the American Heart Association, but it is also highly responsive to intervention, including lifestyle changes. Alisa Scherban, one of Yale Health’s registered dieticians and its manager of nutrition, explains how limiting processed food, meal planning, and eating mindfully all can help maintain a stronger heart.
Know your risk
Two primary heart-health risk factors are high cholesterol and high blood pressure. “What you eat can directly impact both,” says Alisa. As a registered dietitian, she meets directly with Yale Health members for nutrition counseling, and holds a variety of webinars and cooking demonstrations that are open to the Yale community.
Practice moderation
Alisa advises cutting back on foods that are processed — such as prepared frozen foods, canned and packaged foods, and restaurant meals. “These foods tend to be the biggest contributors of excess sodium and saturated fats in our diet and have been linked to chronic health issues like heart disease, obesity, and diabetes,” notes Alisa. “Eating processed foods more sparingly, paired with a more balanced diet, is a good start for both heart and overall health.”
Make a plan
Value progress over perfection and practice patience with yourself.
Regular meal planning is an effective way to cut down on processed foods. Set aside time each week to shop, plan, and prepare meals at home, Alisa suggests. “This will give you an opportunity to consciously add plant foods such as fresh or frozen fruits and vegetables, whole grains, nuts, seeds, and legumes to meals and snacks throughout the day.” A plant-centric diet is more nutrient-dense and fiber-rich, which makes them both more filling and adds other benefits as well. “Soluble fiber is helpful for lowering cholesterol levels,” Alisa points out. “And the high potassium and magnesium content of plant foods is great for blood pressure.”
Stay aware
Eating mindfully — consuming meals more slowly and intentionally — can help you distinguish between true hunger and emotional triggers that may cause you to overeat. Engaging with the sensory aspects of eating makes mealtimes more enjoyable and allows you to pick up on your body’s natural cues. “This can be hard with our fast-paced, distracted lifestyles,” says Alisa. “But the long-term benefits are worth it for heart health. You are more likely to stick with a lifestyle change when it doesn’t feel restrictive.”
Don’t forget to move
Adding exercise to your routine reduces stress and helps reduce the risk of heart disease — the American Heart Association recommends 150 minutes of moderate to vigorous physical activity per week. But if regular exertion is new to you, consult your primary care provider and remember to start slow and build over time. “Value progress over perfection and practice patience with yourself,” advises Alisa.
In addition to the services Alisa provides for Yale Health members, the Being Well at Yale team offers a wide range of nutrition resources, including webinars and cooking demos, open to the entire Yale Community. Being Well at Yale also offers other programs focused on movement, stress reduction, and tobacco cessation, all of which affect heart health.
