Firefighting presents significant physical and mental stress that impacts cardiovascular health. Firefighters face elevated rates of heart disease and sudden cardiac death. While certain job factors are uncontrollable — sleep disruption, chemical exposure — dietary changes can meaningfully reduce your risk.
A Heart-y Snack
Research indicates that consuming 1.5 ounces of nuts daily may reduce the risk of heart disease. Nuts and seeds deliver heart-protective unsaturated fats, fiber, protein, vitamins, and minerals. Fiber and vitamins combat inflammation associated with cardiac disease. Walnuts and flaxseed are especially high in omega-3 fatty acids, which support blood pressure reduction, lower LDL cholesterol, and help prevent blood clots.
Get Nuts in the Kitchen
- Use nut-based or sesame oil for stir-frying or salad dressings
- Substitute nut or legume flour for traditional baking flour
- Add legumes to chili, soup, or stew
- Blend hazelnuts into pesto
- Spread nut butter on toast, crackers, or fruit
- Use finely chopped nuts as a coating for poultry
Watch Your Portions
A handful, not a can full! One serving is 1 oz of nuts/seeds or 2 tablespoons of nut butter — roughly one palm full. Pre-portioned options help with weight management goals.