Did you know that heart disease is the leading cause of death in the United States? Nearly one-third of the population suffers from a form of cardiovascular disease, costing the American healthcare system $ 273 billion annually. There are certain risk factors for heart disease that you can not change, such as your family history or your age, but there are a number that you control, including the foods you eat and the activity physical that you have. Combining a healthy diet with light to moderate exercise is a great way to feel more energetic while protecting your heart.
Therapeutic Lifestyle Changes:
For those already diagnosed with heart disease or a high risk of heart disease development, recommended dieticians and dietitians recommend the Therapeutic Lifestyle Changes (TLC) plan to help reduce their risk. The basic recommendations that come with the CCM are easy to implement and are a good starting point for anyone trying to reduce the risk of heart disease. The TLC plan has two main elements that, when combined, offer the best protective qualities.
o At least half of your daily intake should come from whole grains and cereals. Look for breads with whole wheat flour as your first ingredient. There has been a recent popularity in "antique grains", such as einkorn, spelled, or farro, which can be found in specialty food stores and can serve as a base for pilafs and grain salads. Increased consumption of whole grains such as oatmeal and barley increases your consumption of soluble fiber, which, according to research, can reduce blood cholesterol levels.
o Aim for 3 to 5 servings of vegetables and 2 to 4 servings of fruit a day. Vegetables and fruits contain compounds that offer various health protection qualities, as well as soluble and insoluble fiber to help you feel fuller longer while protecting your heart.
o Choose proteins naturally low in saturated fat. Lean cuts of meat, like fillet, have little saturated fat. Legumes, such as lentils and chickpeas, are high in fiber and nutrients and do not contain saturated fats. Fatty fish, such as salmon and tuna, have additional cardioprotective qualities by providing anti-inflammatory omega-3 fatty acids.
o The exercise does not have to be exhaustive to be good for you. Find a physical activity that you like and try to get involved for 30 minutes a day, 3 to 4 days a week. Start small if you can not get everything back right away; two 15-minute sessions a day are just as good as a 30-minute session.
o Spend less time in (and out of) your seat. Being sedentary for most hours of the day is a risk factor for cardiovascular disease. Set a timer to get up every 30 or 60 minutes and take a walk around the building or even your living room.
o Make physical activity a part of your daily routine. A small step leads to more and more, finally taking you where you want to go. Park your car at the other end of the parking lot, take the stairs instead of the elevator, even for a floor or two, or get out and shoot weeds or dead leaves.
changes can have a huge impact on the health of your heart. Choose one or two new things a week to try, such as a recipe with a new vegetable or grain and a lunch tour around the parking lot at work. Small changes have a big impact over time, so start giving some heart to your heart.