Healthy Heart Tips
Diet Tips for a Healthy Heart
Whether you eat out or prepare food for yourself, there are some basic rules of the road that apply wherever you are.
Fat and Frying are not Your Friends! Ordering fried chicken or fried fish is not necessarily an improvement over fatty red meat options. Whenever possible, go with grilled chicken, fish or lean cuts of beef. If choosing between a baked potato or fries, there’s no contest– go with the baked potato, but opt for margrine over butter.
Portion Size Matters! Less is more. That great-big, extra-large, mega-value meal pack can carry a hidden health cost. The larger the portion you consume, the larger the potential amount of sodium, fat and sugar you might consume. Remember, regardless of whether they are from fat, carbohydrates or protein, calories are calories and eating too many can hurt you.
This is a Marathon, Not a Sprint! A quick diet program may help you lose weight and reach a short-term goal. However, it takes a life-long commitment to enjoy a longer life. Watching what you eat every day is key. Remember, getting the most out of life means being healthy enough to enjoy it. Not All Oil is Created Equal! Avoid coconut oil, palm oil or palm kernel oil. Although these are technically vegetable oils, they are all high in saturated fats.
They Mean Well. Yes, this is a diet tip. If word gets out among your family and friends that your heart health is an issue, you can expect little comments like, “Should you really be eating that?” It is perfectly human to want to show them and indulge even more, if you were even indulging at all. Resist the temptation and rise above it. It’s your health at stake. Don’t sacrifice it for spite.
Excercise Tips for a Healthy Heart
Get Moving. Stay Healthy. Contrary to popular belief, the COUCH IS NOT YOUR FRIEND. Reasonable activity is. Here are few tips to help your heart get pumping the right way.
Steady Wins the Race! You may have been a master crammer in school, but that doesn’t work for your body. Working out hard on Saturday does not make up for being inactive all week, all month or all year. When it comes to exercise, there’s no such thing as making up for lost time. In fact, trying to do so may be dangerous. A daily, steady exercise program will do you and your heart a world of good.
It’s Okay to Ask for Directions! Not knowing how many repetitions to do or even how to use certain pieces of exercise equipment is no reason not to exercise. Just ask. Many gyms offer, as a part of their introductory program, a customized program for your needs. Take them up on it.
Track Your Success the Right Way! Many people try to use their daily weight as a measure of success. This can be discouraging and misleading, as body weight can fluctuate for a variety of reasons. Instead, keep track of how many minutes you’ve exercised each day, how many repetitions you’ve performed and on which machines. These are the numbers that you have direct control over and the accomplishments that will do you the most good.
Have Fun! Exercise does not have to be unpleasant to be beneficial. If you enjoy walking, swimming or cycling or some other sustained activity, go for it. Even setting up a treadmill in front of a TV set can do you a world of good, if you put in at least 30 minutes a day. Unfortunately, driving your golf card from tee to tee does not count.
Dress the Part. Wearing loose fitting comfortable clothing that’s appropriate for the weather or other conditions is important. Breaking a sweat is important, but the goal is to improve your cardiovascular health. So don’t dress too warmly just to sweat some weight off. You’ll only be fooling the scale and yourself.
The American Heart Association
The Heart Disease Trifecta. While a trifecta in gambling is a good a thing, your health is the last thing with which you want to gamble. When it comes to your health, the Heart Disease Trifecta of Type 2 Diabetes, High Blood Pressure and High Cholesterol is a very bad thing. Any one of these three can predict the arrival of the other two.
While this combination of conditions is common, especially among males, it is not to be ignored. In addition to threatening your heart, blindness, a weakened immune system, pancreatic failure, fainting and even male performance issues (ED) can result.
Your sugar level, your blood pressure and your cholesterol represent the first three dominos that can wipe out your health. Pay attention to them and you can live a long, happy and healthy life.
Heart Healthy Recipes & Cooking
We know how important diet is to maintaining a healthy heart. Cooking “heart-healthy” doesn’t have to be boring.
Don’t know where to start? Thankfully our friends at the Mayo Clinic have compiled some great recipes to keep your heart in shape.