Diet and Exercise for a Healthy Heart

Knowing how to eat well and exercise is the key to improving your heart's health. Use these tips to make the most of your exercise and diet plan.

Diet

Your diet can have a significant impact on your health, especially your weight and hormone levels. A healthy diet helps reduce your risk of stroke and heart disease.

For more articles click here

• Select healthy fats. Contrary to what you might have heard, certain fats can be good for your health. Choose monounsaturated oils for your cooking. These call for olive or canola. Monounsaturated fatty acids also abound in avocados. Healthy substitutes are polyunsaturated lipids and omega-3 fatty acids.
• ?Nuts and seeds contain polyunsaturated fatty acids. Fish, like tuna and Salmon, contain omega-3 fats. Trans fats should be avoided in general. Trans fats can be found in snacks and processed foods such as snack cakes or crackers. Look for "partially hydrogenated" in the ingredients of a product to determine if it contains trans fats.
• Choose whole grain. Whole grain breads and pastas have more fibers and complex carbohydrates. Use them in place of regular white pasta or bread for meals and sandwiches.
• Consume plenty of fruit and vegetables. These foods are rich in fiber, minerals, and vitamins that your body needs. You can also use them to add variety and flavor to your food.
• Cook meat in a healthy way. The healthiest way to cook meat or poultry is by baking, broiling and roasting. Trim off any fat or skin from the outside before cooking. You can stir fry or pan-broil lean cuts.
• Beans are a great source of protein and fibre. You can substitute beans for the meat in your favorite recipes, like lasagna and chili.
• Select low-fat dairy products Opt for low-fat or fat-free versions of yogurt, milk and cheese.

·???????? Load on protein. Eat foods heavy in protein: fish, poultry skinless, egg whites, beans, seeds and nuts, lean meats.

• Diet. Dietary approaches to stop hypertension is an eating plan that helps lower blood pressure. Try the Mediterranean Diet as another way to eat healthy.

What Should I Not Eat?

Some nutrients are restricted in a heart-healthy eating plan. Included in this are:

Use spices and seasonings that don't contain salt to flavor foods instead of adding salt. Beware of prepackaged food, sauces and canned goods. All of these foods can contain high levels of sodium.

Trans and saturated fats. Butter, coconut oil, palm and coconut oils, lard and whole milk dairy products contain saturated fats. Some desserts, microwaved popcorn, frozen pie, stick margarine, and coffee creamers contain trans fats. On the label of the product, look for "partially hydrogenated oil".

Sugar added. The main sources of sugar in the United States are sweetened beverages, snacks and sweet treats. This includes sodas and sweetened tea and coffee, as well as energy drinks, sweetened cakes and pies, sugary ice creams and candy. These types of food and drink should be limited.

Alcohol. Reduce your alcohol intake. The men should not drink more than two drinks per day. Women shouldn't drink more than one glass of alcohol per day. Alcohol can cause weight gain and increase blood pressure if you drink too much. Some people can develop heart failure or be worsened by drinking alcohol.

What should I weight?

Every person has a different ideal weight. The extra weight you carry puts extra pressure on your heart if you are overweight. Losing weight can help your heart stay healthy. Losing 10% of body weight can reduce the risk for heart disease and diabetes.

Exercise

Your heart becomes stronger through exercise. It pumps more blood each time it beats. Your body will receive more oxygen. Your body will function more effectively with more oxygen.

It can lower your blood pressure. Exercise reduces the risk of cardiovascular disease, and lowers LDL levels (bad cholesterol). The bad cholesterol in the blood can block arteries, causing a heartattack. Exercise can also raise HDL levels (good cholesterol). HDL protects against heart attacks by removing fatty deposits from the arteries.

Exercise, when combined with healthy eating habits can accelerate weight loss. Exercise builds muscle mass, which is more calorie-burning than fat. Even when sitting, you can burn more calories.

What is the best exercise to do for your heart?

You will breathe deeper when you do aerobic exercise. Your heart has to work harder in order to pump the blood. Exercise that increases your heart rate also burns more calories. Aerobic exercise includes walking, jogging and running. It also involves dancing, swimming and biking.

What is the amount of exercise I should be doing?

If you have never worked out before, try 30 minutes, 4 to 6 days a week. Your doctor could advise a customized fitness program based on your particular health.

. You can alternate between days of exercising and days off or do an entirely different kind of exercise. It will prevent injury.

For more articles click here

What can I do to fit in exercise with my hectic schedule?

You can raise your heartbeat in many ways during the day. Some examples include:

• Use the stairs rather than the elevator.
• Take a walk during your coffee break or at lunch.
• You can walk to the office or park further away so that you will have to go farther.
• Step up your pace.
• Housework should be done more frequently and at a faster pace (for instance, you can vacuum every day).
• Do yardwork such as raking leaves or mowing your lawn.

Exercise and diet are important for your heart's health. You are more likely to develop health issues if you do not eat well and exercise. High blood pressure, diabetes type 2, obesity and high cholesterol are all examples. They increase the risk of stroke and heart attacks.

?