3 Time-Honored Tips to Master Heart Health

They’re not new, revolutionary, or impossible – just wildly successful ways to improve your heart health. The American Heart Association (AHA) states, “A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think.” Check in with your doctor, and follow the AHA recommendations:

1. Burn at least as many calories as you consume, to maintain your weight. Each week, aim for at least 150 minutes of moderate physical activity, or 75 minutes of vigorous activity.

2. Eat a variety of nutritious foods from all the food groups. Eat fewer nutrient-poor foods. “Nutrient-rich foods have minerals, protein, whole grains, and other nutrients but are lower in calories. They may help you control your weight, cholesterol, and blood pressure.” They include fruits, vegetables, fiber-rich whole grains, low-fat dairy products, skinless poultry, fish, nuts, legumes, and non-tropical oils. Limit saturated fat, trans fat, sodium, red meat, sweets, and sugar-sweetened beverages. Avoid foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet.

Choose foods with less sodium, and prepare foods with little or no salt. If you drink alcohol, drink in moderation, which is no more than one drink per day for women, or two drinks per day for men.

When you eat out, follow the AHA’s guidelines for serving size, such as one slice of bread; one-half cup of rice or pasta; one small piece of fruit; one cup of milk; two ounces of cheese (the size of a domino); and two to three ounces of meat (the size of a standard deck of cards).

3. Don’t smoke tobacco, and avoid secondhand smoke. The AHA states, “Smoking is the most important preventable cause of premature death in the United States. When you quit smoking, the feeling of loss doesn’t last forever.”

Story Credit: www.nwherald.com/lists/2018/02/01/38731505/index.xml?page=4