These habits can reduce heart attack and stroke risk.
Here’s what to know.
Getty Images
As a health and exercise professional, I love helping people find practical solutions to their obstacles.
Photo:Getty Images
No time to do long exercise sessions?
Break it up throughout the day.
Having a difficult time incorporating a new habit?
Stack it with other habits you already have.
Want to eat healthier but arent sure where to begin?
Start by adding a pop in of food you arent getting enough ofusually fruits, vegetables or whole grains.
Starting a new habit doesnt have to be pricey either.
How Was This Study Conducted & What Did Researchers Find?
Participants provided information via self-reported questionnaires and face-to-face interviews.
This study included 117,384 participants with an average age of 56 who had completed at least two dietary questionnaires.
Using the corresponding assessments, every participant received a diet score for each diet included in the study.
In other words, each person received four different scores, one for each diet being assessed.
Researchers sorted participants into various groups based on their assessment scores.
These same people also scored higher on all four healthy eating patterns.
In addition, as the number of steps climbed went up, the risk for MACEs went down.
The largest percentage of participants in this study climbed 60-100 steps per day.
And you might multiply those benefits by eating a healthy diet.
The average flight of stairs in a house is 13-16 steps.
To get to 60-100 steps means going up 4 to 8 flights a day.
That is doable for many.
And you dont have to do them all at once.
It also makes it easier if its combined with anotherhabit or activity.
This is an example of habit stacking.
Youre combining a new habitclimbing stairs regularlywith a habit youve already establishedputting the laundry away.
Really, the main point is to move your body more often.
TheMediterranean diet is a great place to startsince it includes all of these foods.
While there is no one perfect diet, there are foods that are associated with lower heart disease risk.
Start with one or two of the areas and gradually incorporate healthier habits into your routine.
doi: 10.3390/nu16213576
Centers for Disease Control and Prevention.Heart disease facts.
