Watch your way to a healthy heart

Did you know that heart disease in the United States is the cause of death? Almost one third of the population causes cardiovascular disease in some form and increases the US health care system annually to $ 273 billion. There are some risk factors that you can not modify for heart disease, such as family history or age, but there are some in which you do not have the authority, including food and physical activity. Combining heart healthy nutritional plans with mild to moderate exercise is a great way to feel more energetic while protecting your heart.

Therapeutic lifestyle changes:

Early diagnosed heart disease or those with high risk of developing heart disease, doctors, and registered diet nutritionists recommend the Therapeutic Lifestyle Changes (TLC) plan to reduce their risk. Basic suggestions along with TLC can be easily implemented and provide a good starting point for those who reduce the risk of heart disease. The TLC Plan has two major components, which together have the highest protective properties

Food:

o At least half of the daily intake should come from whole grain and cereals. Find bread with whole wheat flour as the first ingredient. The "ancient eyes", such as einkorn, spelled or farro, are popular lately, which are found in special grocery stores and can serve as a basis for pearls and cereal slices. Whole grain fats, such as oatmeal and barley, increase the intake of soluble fibers, which research has shown may reduce blood cholesterol levels.

o Target 3-5 servings of vegetables and 2-4 servings per day. Vegetables and fruits contain ingredients that contain many health-preserving properties and insoluble and soluble fibers to stimulate a longer period of time while protecting the heart.

o Choose proteins that are naturally low in saturated fat. Slender pieces of meat, such as the slice, contain few saturated fat. Legumes such as lentils and chickpeas are fibrous and nutritious, meat-free choices that do not contain saturated fat. Oily fish, such as salmon and tuna, have additional anti-inflammatory omega-3 fatty acids.

Fitness:

o Practice does not have to be exhaustive to be good for you. Find the physical activity and try to take part in the 30 minutes a day, 3-4 days a week. Start small if you can not fit at once; two 15-minute sessions in one day are as good as a 30-minute session.

o Spend less time on your meeting. Persecution in most of the daily hours is a risky factor for cardiovascular disease. Set a timer to get up at 30 or 60 minutes and connect the building or even the living room. Every little help.

o Physical activity as part of your daily routine. A little step will result in more and more, eventually taking you to wherever you want to go. Park the car on the edge of the parking lot, step on the stairs instead of the lift to just one level or take out and pull the weeds or rake leaves.

Summary:

Only a few minor changes can have a huge impact on your heart's health. Choose one or two new items within a week, such as a recipe with a new vegetable or cereal, and dine around the parking lot at the workplace. Small changes have a great impact over time, so start selling a little TLC to your heart.

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