Over half the citizens of the United States are considered overweight. With this weight problem, over 12 million Americans are diagnosed with some form of Heart Disease each year. These are some pretty heartening facts, and they may scare some of you who read this, but there are several ways to fix the first problem, which will ultimately reduce the second. The main source of obesity is caused by the intake of too much Saturated fat, Trans Fat, and Cholesterol.
Diet: Doctors and Dietitians recommend lowering the amounts of “Bad” Fats and Cholesterol by changing your diet to consist mainly of low fat proteins, more fruits and vegetables, whole grains, and reducing your salt intake. Some examples of heart healthy foods are:
- Skim milk, soy products, cold water fish like salmon, and lean ground meats for low fat proteins.
- Fresh or frozen vegetables and fruits, low sodium canned veggies, and canned fruit in natural juice or water.
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Whole wheat flour, whole grain breads, brown rice, and oatmeal as good sources of whole grains.
Of course the list above is only an abbreviated list, there are several others not listed. The most important thing to remember when choosing the right heart healthy foods is to read the label. Most food labels give you all the information you will need to make the right decision. We must also remember moderation in all things. Too much of any foods can cause weight gain.
Exercise: Experts now recommend that for good heart health, all adults accumulate at least 30 minutes or more of moderate-intensity aerobic exercises on most, preferably all, days of the week. This doesn’t mean, however, that you need to jog or swim 30 minutes a day. You also benefit from several shorter periods of physical activity throughout the day. If you don’t have the time or are not ready to go the full 30 minutes all at once, try starting out by walking for 10 minutes a few times a day. Walking is probably the easiest activity to accomplish, without a lot of thought, or equipment.
Heart healthy living doesn’t have to be difficult, and everybody will slip now and then. We just have to remember, if you replace the unhealthy foods with a more heart conscious diet, not only will your body start to show it, but your heart will thank you too.
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