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Diet and Exercise for a Healthy Heart Tips

How does what I eat affect my heart?
The foods you eat can affect your weight, your hormones, and the health of your organs, including your heart. Eating a healthy diet can help reduce the risk of compassion disease and stroke.

Keeping your heart healthy by manufacture healthier food choices isn’t as hard as it sounds!

Tips for a heart-healthy diet
Choose healthy fats. regardless of what you may have heard, some fats are actually good for you. When you use fats for cooking, choose monounsaturated fats, such as olive oil or canola oil. Avocados are also a good source of monounsaturated fat. Polyunsaturated fats, such as those originate in nuts and seeds, and omega-3 fats, such as those found in fish, are also healthy choices. In general, you should try to avoid trans fats. Trans fats are usually found in processed foods and snacks such as crackers and chips. To see whether a provisions contains trans fats, look for the words “partially hydrogenated” in the ingredient label.
Whole-grain breads are higher in fiber and multifaceted carbohydrates, so choose these breads instead of white breads for sandwiches and as additions to meals.
Eat plenty of fruits and vegetables. Not only do they add flavor and assortment to your diet, but they also contain fiber, vitamins and minerals.

Baking, broiling and sweltering are the healthiest ways to prepare meat and poultry. Trim any outside fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried.
Dry beans, peas and lentils offer protein and fiber. Once in a while, try substituting beans for meat in a favorite recipe, such as lasagna or chili.
Choose low-fat versions of milk, yogurt and cheese products. Eat no supplementary than 4 egg yolks a week (use egg whites or egg substitutes).
Visit our “How to Make Healthier Food Choices” handout for more tips. Try a Mediterranean Diet for one of the healthiest approaches to eating we know about.
How much should I weigh?
Talk to your relatives doctor about your ideal weight, because every person is different. If you’re overweight, the extra pounds put extra constant worry on your heart. Losing weight can help your heart stay healthy. If you need to lose weight, remember that losing just 10% of your body weight will reduce your risks for diabetes and heart sickness.

Why is exercise good for my heart?
Exercise makes your heart stronger, which helps it pump more blood with each heartbeat. This delivers more oxygen to your body, which helps it function more efficiently.

Exercise can also inferior blood pressure, reduce your risk of heart disease and reduce levels of LDL (“bad” cholesterol), which can clog the artery and can cause a heart attack. At the same time, exercise can raise levels of HDL (“good” cholesterol), which helps protect against a compassion attack by carrying fatty deposits out of the arteries.

When shared with a healthy diet, exercise can speed up weight loss. Regular exercise also helps you burn calories faster, even when you’re sitting still, since exercise builds lean muscle (which burns more calories than fat).

What’s the best type of exercise for my heart?
Aerobic do exercises causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, dancing, swim and bicycling.


How much exercise do I need?
In general, if you haven’t been exercise try to work up to 30 minutes, 4 to 6 times a week. Your doctor may recommend a different exercise regimen based on your healthiness. To prevent injuries, it is best to alternate exercise days with rest days or days you do a very different type of exercise to prevent injuries.

How will I fit put into effect into my busy schedule?
There are lots of ways to raise your heart rate during your habitual day. Some examples include:

Take the stairs instead of the elevator.
Walk during a coffee break or lunch.
Walk to work, or commons at the end of the parking lot so you have to walk farther.
Walk more briskly.
Do housework at a quicker velocity and more often (for example, vacuuming every day).

Rake leaves, mow your lawn, or do other yard work.



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