How to Improve Hearth HealthIn spite of modern medicine cardiovascular disease remains one of the leading causes of death in western nations.  Heart disease is documented as being the leading cause of death amongst women, almost 4 times ahead of breast cancer.  So while vigilance around breast cancer is crucial, women need to become even more vigilant over heart health.

The risk of dying from heart disease significantly increases with age; however there are many steps we can take to mitigate this risk.  Keeping cholesterol and blood pressure under control is extremely important as is maintaining a healthy weight.  In order to do this, maintaining a program of regular exercise and eating a heart healthy diet, low in salt and saturated fats is essential.

What Can You Do to Increase Heart Health? – Action Plan 

  • Eat oily fish twice a week:  Oily fish such as salmon, tuna and sardines is loaded with omega 3 fats which have a protective action on the heart.
  • Lower salt intake:  Reduce the amount of salt you add to cooking and choose salt reduced or low salt products.
  • Eat the right fats: Oils such as canola, olive oil, and sunflower oil have good fats in them.  Substitute butter with a fat reduced spread if possible.  If you’re going to eat high fat foods such as ice-cream, try to chose low fat options.  Skim the fat off meat dishes and chose low fat cuts.
  • Eat plenty of plants:  Legumes (beans, lentils etc), vegetables, fruits, nuts and whole grains all offer heart protection.
  • Exercise every day: 30 minutes per day of moderate exercise such as walking or cycling should be the minimum you aim for.  It doesn’t matter if you do it all at once or in two 15 minute segments.  The more exercise you do, the better.  Consult a doctor before you start exercising if you haven’t exercised recently.
  • Improve your social life:  remaining isolated socially is now recognized as increasing the risk of heart disease so stay in touch with your friends and family.  Just remember not to over indulge in unhealthy foods and alcohol while you’re all hanging out!
  • Work towards achieving a healthy weight: If you’re really struggling with keeping to a healthy eating plan and need tips to get you losing weight faster, check out the diet solution program review.

Filed under: Weight Loss Tips

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