Encourage reduced portions of foods high in saturated fats

Control cholesterol.

Educate clients on the benefits of choosing healthy polyunsaturated fats found in liquid vegetable oils such as canola and soybean oil, and infrared heater suppliers monounsaturated fats found in nuts, nut butters, olives, olive oil and avocados.

The American Heart Association recommends 5-10% of daily calories from omega fatty acids. (13) Omega-3 fatty acids can help lower triglyceride levels, and can be found in fatty fish, walnuts, flaxseed, eggs. (13) Vegetable oils are major sources of omega-6s. Substitute these over solid fats and tropical oils (coconut, palm and palm kernel oil).

Encourage reduced portions of foods high in saturated fats, which have been linked to heart disease. Cut visible fat from meat, remove skin from poultry, prepare foods using low fat cooking methods (baking, broiling, roasting), choose low fat or no fat dairy products, and read labels to identify healthier foods.

3. Reduce blood sugar.

This is especially important for people with diabetes, but important for others as well. Researchers have recently made the connection between high levels of sugar intake and heart disease. One study documented a 38% higher risk of CVD mortality for people who consumed 17-21% of their calories from added sugars compared to those who consumed 8% of calories from added sugars. This was largely consistent across age group, gender, healthy eating index, BMI or physical activity level. (14) This study indicated that the average sugar consumption of adults in the US is 22 teaspoons of sugars each day, which is more than 3 times the recommended level. Major sources of added sugars in the US diet can be found here.

Encourage clients to eliminate sugary beverages and foods for at least 30 days to break the habit; and drink unsweetened beverages such as water, sparkling water, diffused water (lemons, limes, cucumbers or fruit), or hot or iced tea. Start with limiting or eliminating obvious sources of sugar and switch to infrared heater suppliers naturally sweet foods such as fruits. Remind them that raw sugar, honey and agave syrup are all simple sugars. Encourage label-reading and selection of choices that are lower in sugar. One more caution: some studies indicate that even artificially sweetened foods and beverages may still create cravings for sweets. (15)

4. Get active.

More than 80% of adults do not meet the 2008 Physical Activity Guidelines for Americans for both aerobic and muscle-strengthening activities. (16) Encourage clients to include physical activity on most days of the week. (People with health issues should get their doctor’s approval before starting an exercise program.) Exercising lowers blood pressure, strengthens the heart, helps maintain lean body mass, burns calories, and produces endorphins, the feel good hormone. Experts recommend at least 150 minutes of moderate-intensity physical activity, or 75 minutes a week of vigorous intensity aerobic physical activity, along with muscle strengthening exercises on 2 or more days a week for adults aged 18-64. (17)

People 65 and older, are also encouraged to follow the same guideline unless they are physically unable. In that case, they should be as physically active as they are able. They should also do exercises to improve balance and reduce risk for falls. For beginners, even 10 minutes at a time can be positive, and they can work up to the minimum of 60 minutes on most days to meet the recommendations. (17)

Fitness trackers or pedometers can motivate clients and keep you informed of their progress. I love the Fitbit feature that reminds you to do a minimum of so many steps every hour! It’s especially nice for people who work in sedentary jobs.

5. Eat better.

Sadly, US adults only consume vegetables about 1.6 times per day and fruit about 1.1 times per day. (18) Most Americans do not follow a healthy eating pattern, and as a result about 36% of US adults are obese (19). Start with encouraging individuals to follow a healthy eating pattern such as USDA Food Patterns, DASH-style diets, Mediterranean-style diets, Healthy Vegetarian Food Pattern as outlined in the Dietary Guidelines 2015-2020.

6. Lose weight (if overweight).

There are many benefits to losing weight and maintaining a healthy weight including better control of hypertension, blood sugar, and hypercholesterolemia. (20) Even a 10 pound weight loss can lower heart disease risk. There is an abundance of good information on this subject available so I won’t go into detail here. Controlling portion sizes of all foods is one simple way for your clients control their calorie intake.

7. Stop smoking.

Unfortunately 15% of US adults still smoke (21). Encourage your clients to stop smoking and refer them to a good smoking cessation program.

One more note: People sometimes alter doses or stop taking medications altogether which can cause negative health outcomes. Encourage your clients to take medications as prescribed, and talk to their doctor if they have concerns.

It takes time to develop new healthy habits. Encourage your clients to take one step that they believe they can be successful with, and move forward from there. The most important key is that they believe they can make changes that become lifelong commitments for better health and quality of life.