(PRWEB) February 10, 2014
What better time than Valentine's Day to express your love by making some minor, but effective changes in your dietary and exercise habits that can increase the health of your heart. The following are few of the many ways that you can easily develop; heart-healthy habits that can help to lower your cholesterol, control your blood pressure and blood sugar, and maintain a healthy weight.
Not all fats are created the same. It is important to limit saturated, partially hydrogenated, and trans-fats in your diet that can increase blood cholesterol levels and the risk of coronary artery disease. Examples of these fats are found in shortening, margarine, butter, bacon fat, palm, cottonseed, and palm kernel oils, fried foods, packaged sweets, and red meat.
But do eat healthy fats, in moderation.
- Healthy fats are monounsaturated, polyunsaturated, and Omega-3 fats and these fats may help to lower your total blood cholesterol and reduce the risk of heart disease and stroke. Healthy fats can be found in fish such as trout, mackerel, herring, salmon, nuts like almonds, cashews, peanuts, pecans, and walnuts, butters made from these nuts, avocado, seeds, olives, olive oil, coconut oil, flax seed, and flax oil.
- Choose whole grains over white (processed/refined) foods. Whole grains are rich in fiber and can help to regulate blood pressure and lower cholesterol levels. Instead of grains made from white, refined flour, white or egg bread, muffins, white rice, and white pasta, CHOOSE whole-wheat flour, high fiber cereal (5 g or more), whole grains like brown rice, barley, buckwheat, oatmeal, whole grain bread, and whole grain pasta.
- Try to limit your intake of processed simple sugars. Simple sugars can lead to insulin resistance (type II diabetes) and higher cholesterol levels. Simple sugars can be found in the white (processed/refined) foods listed above, sugar, sweets, sugary drinks, and soft drinks.
- Instead, choose fruits and vegetables that curb hunger, provide your body with nutrients, vitamins, and minerals, contain cancer fighting phytochemicals, have little fat or cholesterol in them, are low in calories, and contain fiber.
- Try to limit your sodium intake to control your blood pressure. You should try to consume no more than 2300 mg. per day if you are a healthy adult and no more than 1200 mg. per day if you are elderly.
Move your body! Exercise can help to raise HDL (good cholesterol), helps control blood sugars and blood pressure, and strengthens your heart and cardiovascular system. The American Heart Association recommends 30 minutes of moderate intensity aerobic activity (such as walking) for at least 5 days per week for a total of 150 minutes OR 25 minutes of high intensity aerobic activity for 3 days per week for a total of 75 minutes. The AHA also recommends 2 or more days per week of moderate-high intensity strength training exercise.
The Wright Now Fitness cross-training system is the ideal solution to accomplishing this. Combining strength training, stretching, core and abdominal exercises, bursts of cardio, and an awesome 8 minute cool down, this system will help you get into the best shape of your life, at your own pace.
I will see you at your next workout!
Look Younger. Feel Stronger. Live Longer.
Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on how to be heart healthy forever!