 |
|
|
The idea of working
to make your heart stronger and doing what it takes to prevent -- or at
least delay -- heart disease may sound like about as much fun as flossing
your teeth.
But it doesn't have
to be that way, if you use the "Take 10" approach. That means
doing simple things for yourself and your heart health as often as possible,
like taking the tips below. It's true that there are some risk factors
for heart disease you can't change, like your family history, but there
are little things you can do as go about your day that can make a difference.
Here are three big
tips and some smaller ones for a heart-healthy life:
1. GET MOVING.
There's nothing better for you and your heart's health than being
physically active. No pill or diet can really substitute for the benefits
of exercise. Fitting in at least 30 minutes of moderate-intensity physical
activity a day can help you not only make your heart stronger, but also
lower your risk of developing diabetes, heart disease, high cholesterol
and high blood pressure. Can't find the time? Take 10.
Here are some quick
tips for adding more physical activity to your life. Remember though before
starting any exercise program, you'll want to check with your health care
professional first.
| •
|
Get
off the bus one stop earlier. |
| •
|
Walk
to the store. |
| •
|
Stand
up and move around while making phone calls. |
| •
|
Cut
back on e-mail. Deliver the message in person. |
| •
|
Do
you own yard work. |
| •
|
Walk
up the stairs instead of taking the elevator. |
| •
|
Park
as far away from the store as you can. |
| •
|
Take
a walk around the building on your break at work. |
| • |
Walk
the dog. Walk with your children. |
| • |
Refuse
to use the drive-up window. |
| • |
After
lunch, walk around the building or around the block. |
| • |
Don't
stay seated for more than 30 minutes. |
| • |
Gather
some like-minded friends and start a walking club! |
2. BE SMART ABOUT
FAT. Eating right is a big part of living a heart healthy lifestyle.
Being smart about the type of fats in the food you eat is a great place
to start.
Just as there are
good and bad types of cholesterol, there are good and bad varieties of
fat. The "good" fats in terms of heart health are fats found
in foods like fish, olive oil, walnuts and avocados. The "bad"
fats, the fats that can really clog your arteries, come in two varieties:
saturated fats -- typically found in whole milk dairy products like butter
and ice cream and red meat -- and trans fats. Trans fats are typically
found in commercial baked goods or fried foods, as well as whole milk
-- and can be just as bad, maybe even worse for you than saturated fats.
The 2005 federal dietary
guidelines challenge Americans to limit saturated fat to less than 10
percent of their daily calories and to consume less than 300 mg/day of
cholesterol each day. The guidelines also recommend keeping trans fat
consumption as low as possible.
Here are some quick
tips for eating a heart-healthy diet:
| •
|
If
you are an ice cream hound, substitute low-fat or non-fat ice cream
or yogurt whenever possible. |
| •
|
Choose
lean cuts of meat, and remove fats from meats and skin from chicken
before cooking. Eat up to six ounces per day -- the equivalent of
two servings, each serving being the size of a deck of cards. |
| •
|
Broil,
bake, roast or poach foods rather than fry them. |
| •
|
Cut
down on sausage, bacon and processed high-fat cold cuts. |
| •
|
Limit
organ meats such as liver, kidney or brains. |
| •
|
Instead
of whole milk or cream, drink skim or one percent milk. Try nonfat
or low-fat yogurt in place of sour cream. Use nonfat or low-fat cheeses. |
| •
|
Instead
of butter, use olive oil or liquid vegetable oils high in poly- or
monounsaturated fats. Check the dairy counter at your local supermarket
for the new no cholesterol, no trans fat margarine-like spreads. |
| •
|
Eat
egg yolks only in moderation. Egg whites contain no fat or cholesterol
and can be eaten often. In most recipes, substitute two egg whites
for one whole egg. |
| • |
Eat
plenty of fruits and vegetables as well as cereals, breads, rice and
pasta made from whole grains (for example, rye bread, whole wheat
spaghetti and bran cereal). These foods are good sources of starch
and fiber, and usually contain no cholesterol and little or no saturated
fat. |
| • |
If
you really want to be good, do what the federal government is now
recommending and increase your daily consumption of fruits and vegetables
to four and a half cups. Not ready for that yet? Try going from three
to five servings of fruits and vegetables a day. |
3. TEACH YOUR MIND
TO UNWIND. Learning to cope with stress and relax, even just a little,
is a challenge for most of us. Some common ways of coping with stress,
such as overeating, heavy drinking and smoking, are clearly bad for your
heart.
Here are a few stress
busting ideas:
| •
|
Consider
taking a yoga class. If you don't have time for that, practice deep
breathing and relaxation exercises while your sit in traffic. |
| •
|
Schedule
your time more effectively using a calendar and to-do lists, prioritizing
activities and realizing you can't do everything. |
| •
|
Learn
how to say no to requests that add extra burdens and can wreak havoc
on your day. |
| •
|
Insist
on help with regular chores. |
| •
|
Rehearse
for stressful events. Imagine yourself feeling calm and confident
in an anticipated stressful situation. You will be able to relax more
easily when the situation arises. |
| •
|
Let
yourself laugh and cry. Laughter makes your muscles go limp and releases
tension, so try to keep a sense of humor. Tears can help cleanse the
body of substances that accumulate under stress. |
| •
|
Talk
out troubles. It sometimes helps to talk with a friend, relative or
member of the clergy. Another person can help you see a problem from
a different point of view. |
| •
|
Help
others. Because we concentrate on ourselves when we're distressed,
sometimes helping others is the perfect remedy for whatever is troubling
us. |
| • |
Learn
acceptance when a difficult problem is out of your control, which
is better than worrying and getting nowhere. |
| • |
And
last but not least, try to develop and maintain a positive attitude.
Difficult as it may seem at times, viewing changes as positive challenges,
opportunities or blessings, if nothing else, could help your heart
health. |
Click
Here for Print-Friendly Page
 |
Create
Date: 2/9/05
Date Last Updated: 2/9/05
|
|
|
