What you eat is important. It may help you prevent a heart attack or stroke. Healthy food habits can help to reduce three major risk factors - high blood cholesterol, high blood pressure and obesity.
1. Know your risk factors. It is important be aware of risk factors. For example, if you have a parent or other close family member with cardiovascular risk, you are at higher risk. The odds of developing cardiovascular disease also tend to increase as with age. Diabetics also run a higher risk as chronically high blood sugar levels are associated with narrowing of the blood vessels. They also tend to have lower levels of the beneficial high-density lipoprotein (HDL) and higher levels of blood fats commonly known as triglycerides.
2. Make healthier food choices. Your diet has a major impact on your cardiovascular health. Consume a variety of whole grain products with at least five servings of fruits and vegetables per day.
Choose fats with less than 2 gram of saturated fats per serving, such as canola oil or olive oil. Limit intake of foods which are high in calories and low in nutrition such as soft drinks and candies that have a lot of sugars. Eat less than 6 gram of salt (sodium chloride) per day.
3. If you are overweight, get to a healthy weight and maintain it. A loss of just 10 to 20 pounds can help to lower your risk of developing heart disease. If you are on medication, do remember to check with your doctor or pharmacist on the suitability of weight loss supplements or meal replacements.
4. Establish and follow a regular exercise program. Engage in some form of physical activity for at least 30 minutes several times a week. Activities such as brisk walking, slow jogging, swimming and even line dancing can do wonders for your heart.
Find an activity that interests you and keep to it. If you have not been exercising for some time, consult your family physician for advice on the suitable types of exercise according to your age and health status.
1. Know your risk factors. It is important be aware of risk factors. For example, if you have a parent or other close family member with cardiovascular risk, you are at higher risk. The odds of developing cardiovascular disease also tend to increase as with age. Diabetics also run a higher risk as chronically high blood sugar levels are associated with narrowing of the blood vessels. They also tend to have lower levels of the beneficial high-density lipoprotein (HDL) and higher levels of blood fats commonly known as triglycerides.
2. Make healthier food choices. Your diet has a major impact on your cardiovascular health. Consume a variety of whole grain products with at least five servings of fruits and vegetables per day.Choose fats with less than 2 gram of saturated fats per serving, such as canola oil or olive oil. Limit intake of foods which are high in calories and low in nutrition such as soft drinks and candies that have a lot of sugars. Eat less than 6 gram of salt (sodium chloride) per day.
3. If you are overweight, get to a healthy weight and maintain it. A loss of just 10 to 20 pounds can help to lower your risk of developing heart disease. If you are on medication, do remember to check with your doctor or pharmacist on the suitability of weight loss supplements or meal replacements.
4. Establish and follow a regular exercise program. Engage in some form of physical activity for at least 30 minutes several times a week. Activities such as brisk walking, slow jogging, swimming and even line dancing can do wonders for your heart.
Find an activity that interests you and keep to it. If you have not been exercising for some time, consult your family physician for advice on the suitable types of exercise according to your age and health status.
