Lowering Your Risk At Heart Health And Live A Healthy Life
LAST Year the American Heart Association (AHA) released their recommendations for maintaining a healthy lifestyle through diet and fitness. The recommendations take into account factors such as food, physical activity, smoking, alcohol use and weight. They?re set to reduce heart disease and increase heart health.
The guidelines are not only for the masses, but for the food industry, which should also be helping people achieve a healthy lifestyle. There are put in the place to inform the population of the latest diet and fitness news and recommendations. By following them, you can lower your risk for heart disease and be on the road to better and healthier life.
1. Calorie intake
The new guidelines state that it is important to balance calorie intake with physical activity to maintain a healthy body weight. They suggest you be aware of how many calories you need each day. Take time to learn how many calories are in the foods you eat. For a week, monitor all your food and figure out what to add and what to rid of. Also the amount of calories you take in should not just be based on your weight and gender, but should also be based on your amount of physical activity.
2. Reduce portion sixes
Nutritionist Susan Burke explains that a 35year old woman who does about 30 to 60 minutes of exercise a day should be eating around 6 ounces of grains each day (based on a 2,000 calorie diet). ?There is 1 ounce of grains in ? cup cooked pasta and 1 ounce in a sluice of bread,? she says. ?So between a sandwich and a cup of pasta you have already reached 4 of your 6 ounces.?
If you go to any typical Italian restaurant, you will find yourself served about four cups of cooked, pasta, which is eight ounces of grains! Not sure what portions you should be eating? Check out http://www.mypyramid.gov. Using your weight, age and physical-activity level, the site can chart the exact amount of grains, vegetables, fruits, milk, meat and beans you eat daily.
3. Incorporate exercise
The guidelines suggest aiming for at least 30 minutes of moderate exercise on most days of the week. E-Diets Chief Fitness Pro Raphael formed there to five times per week for 20 to 45 minutes. One should work within their target heart-rate range (a heart-rate monitor will automatically calculate the range). Weight training should b performed tow to three times per week for approximately 20 to 40 minutes?.
4. Change the way you eat
The new recommendations say to ?eat a wide variety of fruits and vegetables?. Susan suggest a diet rich in colors, such as dark green (spinach), red (tomatoes) and orange (pumpkin). Also, eat whole grains as opposed to processed white flour (such as whole-wheat bread instead of white bread). They also suggest high-fiber foods that can aid overall digestion. The health benefits fruits and vegetables provide, come from the fact that they are packed with essential vitamins and minerals.
?A diet rich in vitamins, minerals, fiber and antioxidants has been shown to fight cancer and other illnesses,? Susan says. Not to mention the fact that fiber in fruits and vegetables help maintain energy levels and aid your digestion system. By getting your five servings of fruits and vegetables a day you will be on the track to a healthier life!
5. Just add fish
The AHA recommends eating fish at least twice a week. The best fishes to choose are salmon, trout, and herring; they are rich in heat healthy omega-3fats. ?Fish are low in saturated fat and high in good fats,? Susan says. ?Omega-3 fats promote immunity, reduce-cholesterol, are linked to lower heart disease, and have been shown to enhance brain function?.
Just make sure your fish isn?t fried!
6. Milk your diet
But only use low-fat or non fat dairy products. For instance, dairy products such as low-fat cottage cheese and low-fat yogurts provide a powerful punch of protein and calcium. ?Studies show that people who eat two servings a day of low-fat yogurt are able to better maintain their weight,? Susan says.
7. Keep your protein lean
By this the AHA Means to eat lean in meat and poultry without skin. So for all of you red meat eaters, its time to cut back! They also suggest alternative protein sources such as soy and other vegetable protein sources. ?Egg whites are great, also potatoes, legumes, beans, nuts and hummus,? Susan says. ?Make a baked potato topped with cottage cheese and salsa and you have a healthy, filling meal?.
8. Reduces fat
It is important to limit foods with hydrogenated fats or partially hydrogenated fats such as fried foods, cookies and salty snacks. AHA also suggests limiting ?saturated fat to less than 7 percent of calories, Trans fat to less 1 per cent of calories, and cholesterol to less than 300 milligram?s a day.? Trans. fat is associated with an increased risk of heart disease, because it raises the levels of total blood cholesterol and LDL cholesterol (?bad? cholesterol) and it can also lower HDL (?good? cholesterol). It has also contributed to blocked arteries, insulin resistance, and Type 2 diabetes.
9. Reduce Sugar
Limit foods and beverages with added sugar such as soda or juices. Try to add more water to your diet rather than empty calories.
10. Reduce your salt intake
The AHA suggests using less salt and choosing foods lower in salt. What makes a food high in sodium? A food containing more than 480milligrammes of sodium is considered high. One-cup of vegetable soup contains around 820mg of sodium, and 3 oz of lean roasted ham can contain upward of a 1,000 mg.
?Salt is not only used for taste, (but also) used as a preservative,? Susan says. ?And processed foods are loaded of with preservatives. So beware the salt shaker but also beware of overly processed foods such as bologna, canned soups and frozen foods.?
11. Moderate alcohol
Dink alcohol in moderation. The AHA says ?no more than two drinks a day for men, one d rink a day for women.?
12. Eat out right
When you eat out, try to follow the recommendations listed above and keep portion sizes reasonable.
?Dinning out can be dangerous unless you choose wisely,? Susan says. ?Don?t be shy you are the customer, and the customer is always right. Ask for everything on the side so you are in control of how much you are eating. Also, look for key words such as broiled, baked and grilled? avoid fried or crispy foods.
13. Quit Smoking
The evidence that tobacco increases the risk for heart disease, as well as cancer and other serious illnesses is not new. Yet, people still smoke. The AHA recommends against smoking, use of tobacco products and exposure to second hand smoke. The new AHA recommendations are in line with the USDA?s new Food Guide Pyramid (2005) and are emphasizing a healthy lifestyle by making small changes.
Related posts:
- Obesity And Healthy Tips To Avoid It Risk
- Medical Care, Physical Activity and Stress Management For Heart Healthy
- How To Make A Healthy Life
- Characteristics of Women?s Hospital Heart Risk
- Characteristics of Women?s Hospital Heart Risk
Source: http://www.xerosite.net/lowering-your-risk-at-heart-health-and-live-a-healthy-life.html
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