Diet and heart health?

After finding out heart disease is hereditary in my family, I'm a little worried about my own health. I'm 20, 5 foot 9 and 210 lbs. I do weight training 4 days a week, and do cardio & body weight exercises the other 3 days. 2 of my weight training days consist of a full body workout, mostly heavy weight with 5-7 reps, for a total of 1 hr 20 min, nonstop with a minute or 2 of rest b/w sets. The other 2 days are lower body split and upper body split, with the same time duration. For cardio, I jog 2 miles at 5.4 mph then do core workouts till I feel content. I also eat a high protein diet, meaning eggs, meat, etc EVERYDAY. I take a multi vitamin and also concentrated fish oil, with calorie counts from at least 3100 up to 4500 on certain days. No soda, no sweets, no white bread, no fast food except for subway and chik fil a (no fries), and just water and food. Is this kind of diet bad for me? Or does my exercise regimen help balance it out? I'm trying to get bigger for football but don't wanna jeopardize my health. Thanks!

Sounds great. The multi and fish oil are excellent. Stay way from any of the pre workout and gainer supplements, most contain caffeine that can cause heart issues. Get your caffeine from a few cups of coffee, tea, or iced tea throughout the day. Current studies show 250 mg per day as beneficial.

A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, gain lean mass, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!

You need to eat a lot more food and a lot more fiber!

First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.

Whatever you do, get your fiber from your food, not from a jar.

Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.

Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.

Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.

Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.

This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion. A high fiber diet reduces transit time – the amount of time it takes food from when it is eaten to when it is expelled. This reduces toxicity in the system both from internally produced, ingested, and external toxins.

Next, take an age appropriate basic daily multivitamin. Don't look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.

You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.

Last, you need to get 8-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.

I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change. I lost my Dad at 57 to a heart attack. I now run extreme trail races at 52. Difference is lifestyle.

Good luck and good health.

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