Almost 64% of Americans are at risk for cardiovascular disease, and many more are headed in that direction. Overall, around 35% of are living with one risk factor such as high blood pressure, atherosclerosis, Type 2 diabetes, inactivity, excess weight, obesity, poor nutrition, or excessive alcohol intake.
And another 29% have two or more risk factors.
Saturated fats are a major contributor to risk for heart attack, stroke, and cardiovascular-related death. But if that's you, one change to your eating habits can dramatically reduce the danger you face from potentially lethal heart woes.
According to a review of 17 randomized trials published in the Annals of Internal Medicine, cutting your intake of saturated fats from red meat and red processed meats, dairy, and highly processed foods reduces your risk for all-cause mortality, heart-disease-related death, and stroke.
And replacing saturated fats with polyunsaturated fats such as omega-3s and omega-6s found in nuts (walnuts and almonds), seeds (flax, chia, sunflower, pumpkin), salmon, and oils such as sunflower and flaxseed oil significantly reduces the chance you'll have a nonfatal heart attack.
So cut out saturated fats by going vegetarian/vegan — and make sure you're getting enough calcium, iron, and B vitamins.
Adding omega-3-rich salmon (there's just under 1 gram of saturated fat per ounce) to your new menu will also boost your heart health.