The rate at which heart disease is increasing should be a cause for concern for everybody. The startling thing is that ,you might be having heart disease without knowing you have it. Reports has it that heart disease is the leading cause of death of American women.You will need to take some steps in order for you to prevent and protect yourself from heart disease. For a healthy heart, there are two thing that you shoud do.Diet and Exercise.Mind you, ensure you see your doctor before you embark on changing your diet or start to exercise.
Here are some basic food recommendation to follow regularly.
Step 1: Fruits and Vegetables
- Eat 2-4 servings of fruits, and 3-5 vegetables daily
Step 2: Whole Grains
Take 6-11 servings of bread, cereal, rice and pasta daily.
Step 3: Low Fat Dairy
Take 2-3 servings of low fat or fat free milk,yogurt and cheese each day
Step 4: Fiber Foods
Eat lots of fiber.
Step 5: Saturated Fats
Avoid the following foods.
Do not eat saturated fats, which includes animal fats, hydrogenated vegetables fats and tropical fats.This is because a high fat diet raise your chances of heart diseases.
Step 6: Avoid High Salt Foods
Do not take too much salt and salty foods. This is because sodium in food increases blood pressure in some people.Avoid cooking witrh high sodium salt.
Step 7: Exercise
Exercise do help to keep at bay heart related disease or illnesses.This will keep your weight under control.Your heart works best with routine exercise like aerobic acitivity such as the following.
Step 8: Swimming
Swimming is one of the best aerobic exercise great for the heart.
Step 9: Walking
Take a walk even if your job is sedentary.
Step 10: Climbing Stairs
Instead of using the elevator most times,why not climb the stairs. it's good for the heart.
Step 11: Bicycling
Take time off to ride a bike.It is help your heart blood circulation.
Step 12: Dancing
Enjoy your time dancing sometimes. Listen to cool and inspiring music and dance to it. It regulates the circulation of the heart.
Step 13: Exercise Routine
- You need to start slowly and gradually work your way up and keep at it.
- Start with 5-10 minutes of daily routine exercise.
- Schedule exercise session in advance and note this in your reminder.
- Gradually build up to at least 30 minutes a day,4-6 days a week.Do not rush yourself into doing all in one session.
Step 14: Stop Smoking
Quit smoking because it makes the heart weak and it contains dangerous substance that kills the heart slowly.
For more tips on keeping your heart healthy check this-->Mayo Clinic Healthy Heart for Life!
Image source-Google free photo stocks.