By Karolin Saweres @mynutritionandme.com
According to the American Heart Association’s 2016 Heart Disease and Stroke Statistics Update, one of every three deaths in the U.S. in 2013 were from heart disease, stroke and other cardiovascular diseases, while heart disease and stroke were the No. 1 and No. 2 killers worldwide.
Create lasting changes in your life today to help prevent heart disease and other cardiovascular issues. One small step at a time.
Eat fiber rich foods to keep you feeling fuller longer. Include fruits, vegetables, whole grains, beans & legumes, nuts & seeds, lean protein, low-fat dairy and healthy fats (non-tropical liquid oils, seeds, avocados & fatty fish).
Limit sweets & saturated fats (from animal sources like meat & dairy and tropical oils like coconut & palm). Also, limit processed meats, salty or highly processed foods, and solid fats like butter.
Avoid hydrogenated oils/trans fats found in some processed foods.
Keep healthy foods and snacks available. Remember, out of sight, out of mind!
American Heart Association Recommendations:
For Overall Cardiovascular Health:
• At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150
• At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity
• Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits
For Lowering Blood Pressure and Cholesterol
• An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week
Remember to start slowly. Make exercise enjoyable, affordable, and convenient. Exercise helps you lose fat and inches. It also reduces stress and increases well-being. So start moving!