Cardiac disease in on the rise and many medical professionals believes that it is the way you live in today’s busy world.
While our digital technologies of today are supposed to make life easier at work and home, in many aspects is only making life more challenging.
You may complain that you do not have the time to prepare well-balanced meals offering your body the essential nutrients it needs to stay healthy.
You may, like many may have a sedentary job at a computer that provides no worthwhile exercise.
You must take time for yourself. You must pay attention to what you feed your body and fit in some attractive exercise options for yourself to keep your heart as healthy as possible.
Recognize that if heart disease runs in your family history, this puts you at risk for heart problems. There is nothing you can do about your genes, but you can change your lifestyle to help prevent this family history from becoming a more serious heart problem.
Smoking
Smoking adds to heart problems in addition to other risks like cancer. If you smoke, cut this out of your life. If you are devoted to living your life to the fullest, you can and will quit smoking. Smoking shortens your life because of the chemicals in tobacco, no matter what form you use, narrows the heart’s vital arteries. When artery walls narrow this leads to a heart attack you may not survive.
Obesity
Did you know that close to 60% of all Americans are overweight?
. 30 pounds over your ideal body weight equals overweight
. 30 pounds over your ideal body weight equals obesity. Get in your perfect body weight for you, for a healthier heart. Stops making excuses of why you overweight, such as,
- It is in your genes
- The medicine you take
- Your mental health
- Stress
It is time to avoid excuses and get on a heart-healthy lifestyle.
Never say diet, and never consider going on a diet. Diets cannot last the rest of your life, and while they may initially work, when you stop your diet the weight comes back two fold at least.
Exercise
No weight loss plan works without constant exercise. If all you can do is walking for 30 minutes a day, devote yourself to doing an exercise you enjoy. It is only 15 to 30 minutes out of your day, and it helps you,
- Lose Weight
- Strengthens your heart muscles
- Decreases Blood Pressure
- Decreases Cholesterol Levels
- Decreases Diabetes
Eat Well-Balanced Meals and Snacks
Three meals a day with three fruits, vegetable, or protein snacks per day. Refer to the original food pyramid for guidance on what to eat and what proportions every day. Your food pyramid includes just the right amounts, the body requires daily to provide the right amount of essential nutrients.
- Whole grains
- Fruits
- Vegetable
- Fats
- Proteins (Greatly decrease red meat and eat more chicken, turkey, fish)
- Dairy
Think about removing from your kitchen every white food such as salt, sugar, and white flour. White is not healthy or good for your heart. Decrease or avoid alcohol, caffeine, and sodas.
Preparation of Foods
Learn how to prepare meals healthy. Avoid,
- Deep fried foods
- Using a lot of oil (use extra virgin olive oil for cooking
- Canned goods, use fresh or fresh frozen
- Use a vegetable steamer. Steaming does not destroy essential vitamins and minerals
- Bake, broil, or grill
Visit your doctor as soon as possible. Talk to your doctor about your ideas for a lifestyle change and weight loss to prevent or decrease your risks for heart disease before initiating any changes.