Heart disease is the number one killer of men and women in the United States, with cancer and stroke taking the next two spots in the top three. Many of the problems and complications associated with heart disease can be controlled. Take action now and learn how to defend yourself against the number one killer in America.
Heart Healthy Tip One – Physical Activity. Get up and get moving! Set a goal of at least 30 minutes of moderate to vigorous physical activity each day. Check with your doctor first, and create a fitness plan with guidance from your physician. Then get off the couch and move your body!
Take the stairs instead of the elevator. Take 3 ten minute walking breaks throughout the day. Park a little farther away in the parking lot and make yourself walk a little more. Get a pedometer and track your steps each day, and try to increase the numbers each week. Go for a swim or do some light jogging. Just get up and move! You’re working too hard if you are breathing so hard that you can’t carry on any kind of conversation. If that’s the case, slow it down a little and take it a bit easier. But don’t quit exercising.
Heart Healthy Tip Two – Maintain A Healthy Weight. Being overweight puts extra stress on your body systems – especially the heart. But for every 5-10 pounds that you lose, you can significantly improve your overall health. You will feel much better and your outlook may even improve.
Heart Healthy Tip Three – Eat A Heart Healthy Diet. Eat smaller portions at meal time. Eat at least 5 servings of fresh fruits and vegetables every day. Limit your use of salt, and use other seasonings instead such as herbs, spices and lemon juice. Eat low-fat, lean meats. Eat fish at least twice per week (not deep fried!). Get rid of bad fats and use good fats instead, such as olive oil or canola oil instead of lard and butter.
Instead of 3 large meals per day, eat 5 or 6 smaller snack-like meals evenly spaced throughout the day – don’t forget the fruits and vegetables! Reduce or eliminate sugary sweets, as well as starchy carbohydrates such as white bread, mashed potatoes and french fries. Instead eat whole grains such as whole grain wheat bread, or have sweet potatoes instead of white potatoes.
Bonus Heart Healthy Tip – Quit Smoking. If you are a smoker, then it is time to quit now! Smoking increases your risk for a multitude of diseases, problems and issues such as heart attack, stroke, diabetes and of course, cancer (the number two killer, after heart disease). The longer you go without smoking the healthier your body becomes. Lungs begin to heal themselves as soon as you quit. Years after quitting, smoker’s lungs can be virtually as healthy as a non-smoker!
There you have it – 3 heart healthy tips plus one bonus tip. Armed with this knowledge you are now ready to defeat the number one killer of men and women in America. Now that you have the knowledge it’s time to get up and do something with it. Take action now, and live a long, heart healthy life!