1) Live an active lifestyle.
There are plenty of guidelines telling you how to increase your activity levels for better health. One suggestion is to try to get about 30 minutes of activity every day. That doesn't mean that you have to necessarily work out every day for 30 minutes; you can count the time you spend taking the stairs instead of the elevator, walking the dog, or whatever else you do that adds activity to your day.
A recent study also found that it's good for your heart if you take frequent breaks from sitting. Whether you work in an office or spend a lot of time watching TV in the evenings, getting up periodically and walking around or stretching seems to reduce your risk of obesity and heart disease. In other words, you don't have to be a gym rat; you just don't want to be a couch potato, either!
2) Eat a healthy diet.
Dieting doesn't have to mean you are always trying to lose weight, though it is better for you if you aren't overweight. Even people with normal weights should watch their diet, though. Try to avoid foods that are known to cause an increase in the risk of heart disease. For instance, saturated fats have long been known to contribute to poor heart health. More recently it's been found that trans fats -- fats caused by hydrogenating or partially hydrogenating unsaturated fats -- are just as bad for you.
The best diet for your heart is one that is high in fruits and vegetables, and low in fats and meat. This doesn't mean that you have to become a vegetarian, although that's one way to do it. Although there are some vitamins our bodies need that are typically found in meat, there are other ways to get them, and vegetarian diets have been proven to be very good for the heart. If you do choose to eat meat, try to limit your fat intake. Eliminating as many processed foods as possible from your diet is also a good idea.
Finally, as mentioned in the 2010 Dietary Guidelines for Americans, eating less is also important. Overeating is the biggest contributor to obesity, which is in turn a huge risk factor for heart disease.
3) Maintain a healthy weight.
Although your weight is not the only factor to consider for a healthy heart, it is a very important one -- and as mentioned above, it is also closely related to diet. Being overweight puts you at higher risk for heart disease, and being obese makes that risk even higher.
How do you determine if you are overweight or obese? Measuring your waistline is one way -- women's waistlines should be under 35 inches, men's under 40. Another method is by determining your body mass index (BMI), which is calculated using your height and weight. This is designed for normal people, however, not athletes -- if you have a lot of muscle, which is heavier than fat, you can have a high BMI without being overweight at all.
Now, this doesn't mean that if you are overweight, you should try out gimmicks, crash diets, or fad diets -- these types of diets are typically very unhealthy for you. Instead, talk to your doctor or a nutritionist about how to implement a healthy diet, at the same time as you increase your amount of daily exercise. Remember, a healthy weight-loss diet requires exercise in order to be successful!
The best way to a healthier heart is via healthy lifestyle choices. Studies show that people who eat a healthy diet, exercise more, and avoid gaining too much weight are the least likely to have heart problems (as well as other diseases that tend to follow the same risk factors). It all boils down to one rule of thumb: Take care of your body, as it's the only one you've got!
This guest post is by Kitty Vogen who writes about health for the web. She has previously worked in the office of a cardiologist, which is where she learned about heart health.
No comments:
Post a Comment