February is the month of LOVE! February is also the month of Heart Disease Awareness. Since matters of the heart are highly celebrated during this month I figured it was only fitting to share with you a few tips on how to take good care of your heart and the hearts of those around you!
1) Eat heart friendly foods and avoid high levels of saturated fats.
Put Plain and Simple... Eat these heart friendly foods 3-4 times a week; omega 3 fish like salmon and tilapia, fresh fruits and leafy vegetables. Limit these saturated fat foods such as; heavy cheese, whole milk, red meat and butter. Do not eat these everyday only have in moderation a day or two a week.
2) Get weekly exercise and measure your waist line periodically!
Put Plain and Simple... Do some type of cardiovascular exercise 3-5 times a week. Start out slow with 20 minutes and build up to 30-40 minutes. Make sure you pick an activity that you enjoy! Exercise and healthy eating together can reduce your waist line. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men.
3) De Stress!!!
Use mediation, read a good book, spend time with friends/family, or do anything you enjoy. Put Plain and Simple... Make time for yourself to enjoy your life! Do this at least once a week.
4) Volunteer!
Put Plain and Simple ... doing something for someone else's heart helps your heart as well as helps to make our planet a better, happier home where people work together to make life easier for all.
5) Live Smoke-Free: Avoid smoking and/or avoid secondhand smoke.
Put Plain and Simple ... Although quitting smoking is oh so hard; quitting smoking has immediate and long-term benefits that begin only 20 minutes after smoking your last cigarette. The positive changes that develop in a smoke-free body continue for years after that last inhale!
References: http://www.healthywomen.org/content/blog-entry/heart-disease-awareness-month http://www.mayoclinic.com/health/heart-healthy-diet/NU00196 http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm
1) Eat heart friendly foods and avoid high levels of saturated fats.
Put Plain and Simple... Eat these heart friendly foods 3-4 times a week; omega 3 fish like salmon and tilapia, fresh fruits and leafy vegetables. Limit these saturated fat foods such as; heavy cheese, whole milk, red meat and butter. Do not eat these everyday only have in moderation a day or two a week.
2) Get weekly exercise and measure your waist line periodically!
Put Plain and Simple... Do some type of cardiovascular exercise 3-5 times a week. Start out slow with 20 minutes and build up to 30-40 minutes. Make sure you pick an activity that you enjoy! Exercise and healthy eating together can reduce your waist line. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men.
3) De Stress!!!
Use mediation, read a good book, spend time with friends/family, or do anything you enjoy. Put Plain and Simple... Make time for yourself to enjoy your life! Do this at least once a week.
4) Volunteer!
Put Plain and Simple ... doing something for someone else's heart helps your heart as well as helps to make our planet a better, happier home where people work together to make life easier for all.
5) Live Smoke-Free: Avoid smoking and/or avoid secondhand smoke.
Put Plain and Simple ... Although quitting smoking is oh so hard; quitting smoking has immediate and long-term benefits that begin only 20 minutes after smoking your last cigarette. The positive changes that develop in a smoke-free body continue for years after that last inhale!
References: http://www.healthywomen.org/content/blog-entry/heart-disease-awareness-month http://www.mayoclinic.com/health/heart-healthy-diet/NU00196 http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm
RSS Feed