With proper prevention and planning, you can make conscious decisions to
get your heart in its best shape. By developing a plan for a lifetime,
setting ongoing, realistic goals and following these short tips, you can
keep your hearth both happy and healthy.
- Eat around the clock. This includes 3 well-balanced meals a day, plus 1-2
nutrient rich snacks in between. Some options of healthy snacks include
whole grain cereal mixed into fruit-flavored low-fat yogurt, baby carrots,
broccoli florets or celery sticks, or even a one serving sized bag of
- Choose carbohydrates high in fiber and low in fat. Black beans, Lima beans,
Split Peas, and Artichokes are great options to increase your daily fiber intake.
- Include lean proteins with each meal. Skinless chicken or turkey, 90% (or
leaner) ground beef, and light tuna are just a few of the healthy, lean
proteins you can cook up.
- Select unsaturated fats over saturated fats. Unsaturated fats are oils
such as peanut oil and corn oil, and fish high in omega-3 fatty acids,
like salmon, trout and tuna. Compare this to saturated fats, which include
baked goods like cookies and pies.
- Limit Sodium intake. Avoid foods rich in sodium like smoked, cured, or
canned meat, as well as salted nuts. Opt for unsalted choices!
- Exercise. Aim for at least 30 minutes of physical activity per day. This
can be walking your dog, going on a light jog, or taking a quick trip
to the gym.
- Watch your habits. Kick that habit of eating late at night before bed,
and reach for an apple instead of a candy bar. Every little change helps!
- Drink water. The health benefits associated with water are huge. Drink
5, 8-ounce glasses of water a day to reap the most benefits.