TLC your way to a healthy heart

Did you know that heart disease is a death sentence # 1 in the United States? Nearly a third of the population has some type of cardiovascular disease and costs US $ 273 billion each year. There are several risk factors for heart disease that you can not change, such as family history or your age, but there are some things you control, including the foods you eat and how much physical activity you get. Combining a heart healthy diet plan with mild to moderate exercise is a great way to feel more energetic while protecting your heart.

Lifestyle Changes:

For those who are already diagnosed with heart disease or those at high risk of heart disease, doctors and registered nutritionists in nutritionists recommend a TLC to reduce their risk . The basic indications included with TLC are easy to implement and are a good place to start for those who try to reduce the risk of heart disease. The TLC program has two main components which, together, provide the highest protective properties.

Food:
o At least half of your daily intake should come from whole grains and grains. Search for whole wheat bread as the first ingredient. New popularity has taken place in the "ancient grains", like a spell, spelled or farro, found in food stores and serving as a basis for pilaf and corn salad. Increased intake of whole grains such as oatmeal and build-up of intake of soluble fiber, which studies have shown can reduce cholesterol levels in the blood.

o Target 3 – 5 servings of vegetables and 2 – 4 servings of fruit each day. Vegetables and fruits contain compounds that offer a variety of health protection features along with insoluble and soluble fiber to make you feel longer than protect your heart.

o Choose proteins that are naturally low in saturated fat. A small slice of meat, like corrosion, has a low saturated fat. Plants such as lentil and chickens are fiber and nutritious meatless decisions without saturated fat. Oily fish, such as salmon and tuna, have increased myocardial infarction to provide anti-inflammatory omega-3 fatty acids.

Fitness:
o Exercise does not have to be comprehensive to be good for you. Find the activity you like and try to play for 30 minutes a day, 3-4 days a week. Start little if you can not fit it all at once; Two 15-minute sessions a day are just as good as a 30-minute session.

o Spend less time in (and on) your seat. It is a risk factor for cardiovascular disease to be stationed at most times of the day. Set a timer to 30 or 60 minutes and take a circle around the house or even your living room. Every little bit helps.

o Make physical activity a part of your daily life. One small step leads to more and more, takes you now wherever you want to go. Keep your car at the far end of the parking lot, take the ladder instead of the elevator, even just for floors or two, or go outside and drag weed or rake.

In conclusion:

Only a few minor changes can have a major effect on the health of the heart. Select one or two new items a week to try out, such as a recipe for new vegetables or cereals, and take lunch at the car park at work. Little change has a big impact over time, so start giving your heart a little TLC.

Source by Bonnie R Giller

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