Follow a heart-healthy diet
There is a simple recipe if your goal is to stay away problems such as heart disease and stroke.
Eat more fruits and vegetables.
Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
Choose lean proteins such as poultry, fish, beans, and legumes.
Reduce the processed food, sugar, salt and saturated fats.
When you eat healthy, flexibility often works best, says Joyce Meng, MD, assistant to Pat and Jim Calhoun Cardiology Center at the UConn Health. If you want to follow a strict diet plan, go for it. If not, that's fine. "Find what works for you."
Tricia Montgomery, 52, founder of K9 Fit Club, knows firsthand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals work well. "I do not deny myself anything," she says. "I still have the dessert - key lime pie, yum - and I like frozen jelly beans, but moderation is the key."
Exercise every day
The more active you are, the better, says Meng. Exercise increases your heart health, build muscle and bone strength and protect against health problems.
The goal for 2 and a half hours of moderate activity, such as brisk walking or dancing, every week. If you're okay with vigorous exercise, held to 1 hour and 15 minutes a week things such as running or playing tennis. Add a few days of strength training, too.
If you're busy, try a short burst of activity during the day. Walk often. A good target is 10,000 steps a day. Stairs. Park far from your destination.
Montgomery exercises every day, often with his dog. Adding lunges, squats, and stairs for a walk, it turns it into power training. "I'm a big fan of Pilates," she says.
lose weight
When you shed pounds will reduce the risk of heart disease, type 2 diabetes, and cancer.
Aim for a slow, steady decline. Try to lose 1-2 pounds per week to be active and eat better.
"It does not have to be an hour of intense exercise every day," said Meng. "Every little bit helps."
As you improve, dial up time and how hard you work out. If you want to lose weight, try for 300 minutes of exercise per week.
"A healthy diet will go a long way," said Meng. Start by cutting sugar, which he says are often hidden in the vision - to purchase items such as salads, packaged bread, and nuts. Try to avoid sodas and sugar flavored coffee drinks, too.
Visit your doctor
Get regular checkups. Your doctor monitors your medical history and can help you stay healthy. For example, if you are at risk for osteoporosis, a condition that weakens bones, he can give you more calcium and vitamin D.
Your doctor may recommend screening tests to keep an eye on their health conditions and catch early when they are easier to treat.
Keep the lines of communication open. "If you have questions, ask your doctor," says Meng. "Try to understand things your satisfaction." If you are concerned about the drug or procedure, talk to him about it.
Reduce stress
It can take a toll on your health. You probably can not be avoided completely, but you can find ways to mitigate the impact. Do not take on too much. Try to set limits with yourself and others. It's okay to say no.
To relieve stress, try:
deep breathing
meditation
yoga
massage
exercise
healthy eating
In a conversation with a friend, family member, or a professional counselor
Create healthy habits
If you make the right choice now, you can ward off problems tomorrow.
Brush your teeth twice a day and floss every day.
Do not smoke.
Limit alcohol. Keep it to one drink a day.
If you have medication that you just the way the doctor prescribed.
Improve your sleep. Aim for 8 hours. If you have a problem that close their eyes, talk to your doctor.
Use sunscreen and avoid the sun 10: 00-15: 00
Wear your seat belt.
Take time each day to invest in your health, says Meng.
It paid off for Montgomery. She says she has overcome health problems, feels, and has a positive attitude. "My life," she says, "is forever changed."
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