10 foods that may impact your risk of dying from heart disease, stroke, and type 2 diabetes

Could just 10 foods substantially impact your risk of dying from a cardiometabolic disease (CMD), heart disease, or stroke? Yes.

Too much, not enough, or just right?

Not eating enough of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths: nuts and seeds (8.5%) seafood-based omega-3 fats (7.8%) vegetables (7.6%) fruits (7.5%) whole grains (5.9%) polyunsaturated fats in place of saturated fat or carbohydrates (2.3%).

Eating too much of the following foods and nutrients was estimated to contribute to the corresponding percentage of CMD deaths: sodium (9.5%) processed meat (8.2%) sugar sweetened beverages (7.4%) unprocessed red meat (0.4%).

Eat more of these foods and nutrients:

Nuts and seeds: Goal = 1 ounce (1/4 cup) per day. Add to oatmeal, whole grain cereal, or salads. Try 1/4 cup as an afternoon snack. Seafood: Goal = 12 ounces per week. Make a sardine or tuna sandwich during the week. Grill or broil seafood kabobs for dinner. Order fish when you eat out. Vegetables: Goal = 5 servings per day (1 serving = 1 cup raw or 1/2 cup cooked veggies). Steam, grill or stir-fry vegetables to preserve all their nutrients, or eat them raw. Fill at least half your plate with vegetables. Fruits: Goal = 4 servings per day (1 serving = 1 medium fresh fruit). Try to have fruit at each meal or between meals. Frozen fruit is also a good option. Whole grains: Goal = 4 servings per day (1 serving = 1 slice whole grain bread or 1/2 cup cooked whole grains). Try a variety of whole grains such as barley, millet, quinoa, bulgur, brown rice, or farro. Make ahead, keep refrigerated, and heat for a warm side or add cold to a salad. Polyunsaturated fats in place of saturated fat or carbohydrates: Goal = replace at least 11% of calories from saturated fat or carbohydrates with calories from polyunsaturated fats (the equivalent of about two tablespoons of a healthy oil for someone consuming 1,800 calories per day). Try heathy oils such as canola or olive oil in place of butter. Eat a small spoonful of nut butter instead of a piece of white toast for a midmorning snack. Eat less of these foods and nutrients:

Sodium: Goal = less than 2,000 milligrams per day. Limit intake of processed, packaged, and fast foods, as well as condiments such as soy sauce, bottled salad dressings, and barbecue sauce. Cut back on the American Heart Association’s Salty Six: breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, and burritos and tacos. Processed meats: Goal = 0 servings per day. Put chicken or tuna in your sandwiches instead of bologna, ham, salami, or hot dogs. Or try plant-based fillings like beans or nut butters. Sugar sweetened beverages: Goal = 0 servings per day. Instead of sports drinks, sugar-sweetened coffees and teas, or soda, infuse a large pitcher of water with slices of oranges, lemon, lime, or berries. Plain tea, coffee, and seltzer water are also great substitutes. Red meat: Goal = less than 4 ounces per week. Use red meat more as a side and not as the main attraction (a small amount of lean meat in a veggie-heavy stir fry, for example). Go meatless one night per week.

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