From my heart to your heart: Heart disease is the best murder in the United States. Consider updating the healthy habits of the heart between the moon of the heart and later.
Many of you who know that heart disease is affecting so many people in the United States can relate to my story. My father has been suffering from heart disease from the age of 3 years and died only ten years later. A nice uncle followed, and another uncle (my father's brother). My mother caused a heart attack at age 80. This was the beginning of a decline in health. And recently I tried cardiac arrhythmia on my own. I had the privilege to pay great attention at the Cleveland Clinic where the ablation procedure cured the symptoms, but I am careful to follow lifestyle practices to avoid future problems.
I also hit the milestone this month. My health is at the center of my mind. I can not do anything about genetic or age as a risk factor, but there are many things I can do. Just because I am a registered nutrition dietician does not mean that I am escaped from health problems, it is not a bad practice about that! Over the last few years I have challenged the care of our elderly parents and the recovery from my heart problems. But now the situation has settled down a bit, so I promised to change my mental health more. For me, it is not all about losing weight. It's healthy to have more energy to do what I want to do. I already had most of the following steps, but now I added it to my routine routine. There is no particular order in the steps. You do not have to worry about doing all the changes at once. Please select only one step that you think you can stick and move from there.
Some important items: If you smoke, stop it! Find a good program for smoking cessation. You know your number: In case of your diabetes, manage weight, cholesterol, LDL as well as hypertension and blood sugar. Find a way to become active. Follow the instructions of the prescription medicine doctor according to plant based diet. Some of the steps below will help you get started.
step 1: Please increase your physical activity! Exercise will lower your blood pressure, strengthen your mind, reduce your weight, burn calories and feel better! Walking is one of the easiest exercises to fit in your day. Experts encourage at least 10,000 steps (equivalent to 5 miles) a day. And it is possible to adapt this to a busy schedule. If you just start, walk for at least 10 minutes at a time. Please gradually work up to 60 minutes gradually on most days in order to meet the recommendations of diet guidelines (DGA) for Americans.
Please check with your doctor before changing the routine. When you get OK, use the fitness tracker or pedometer to count the current steps of the day to use as a starting point. I wore pedometers and Fitbit for over 10 years to stay on goal. I love the functionality of my Fitbit which requires at least 250 steps per hour! I am no longer sitting on a computer that will work for hours without moving.
Step 2: Restore the high-calorie beverage. Do you drink a sweet drink of sugar every day? For an 8 ounce sweet drink there is 100 calories, most people will not stop at 8 ounces. If you add an extra 100 calories a day, it adds 3,500 calories in just 5 weeks. This could mean a weight of 1 pound.
How about alcohol? Have you changed the "healthy" 100 calories of a day wine to 2 or more glasses per day? Alcohol calories are quickly lowered and you can relax the solution to control food intake.
Remove sweet drinks and alcohol for at least 30 days to break the habit. Replace with water, sparkling water, sugar-free beverages such as diffused water (lemon, lime, cucumber or fruit), hot or iced tea.
Step 3: Cut saturated fats . Animal fat contained in meat, poultry, whole fat dairy products (milk, cheese, sour cream, yogurt etc.), salad dressing, and fried foods are filled with saturated fats related to heart disease. Read the label to cook food using low fat cooking method (baking, yakitori, roasting), identify food containing polyunsaturated or monounsaturated fat and improve health. There is a choice of skim and 1% milk, low fat cheese and sour cream, low fat yogurt, other low fat dairy products. Many of them taste good!
Use of a healthy oil spray can found in a grocery store immediately will help you control the amount of fat you use. You can bake it by choosing healthy corn, safflower or olive oil and spraying it on the food, not fried or polished food with oil.
Step 4: Eat your vegetables and fruits! Green, red, orange and yellow vegetables and fruits contain essential nutrients and fibers for health. These foods are high in vitamins C, A, potassium, antioxidants, phytochemicals, naturally low in fat and sodium.
Fill more than half of your plate with vegetables and get fresh fruits for desserts and snacks.
Step 5: Reduce sugar. I always had sweet teeth, but I reduced confections to improve my health and manage weight. Most of us will consume much more sugar than we noticed. Juice, jelly, jam, cookie, candy, cake, pie, regular soda pop, cereal, snack bar, seasoning and many other foods I am lurking in.
Begin with an obvious sugar sauce and change to a natural sweet food like fruit (no fresh canned syrup, no sugar free, or dry - these are light sources of calories as it is a centralized source of calories). Do not think that switching to raw sugar, honey, or agave syrup is better. It's still simple sugar.
Read the label: Look for grams of sugar per serving and choose substitute with low sugar. Further note: Some studies, even artificially sweetened foods and drinks, may produce craving for sweets.
Step 6: Cut sodium and increase potassium. Almost one out of every three Americans has high blood pressure which is a major risk factor for heart disease, stroke, congestive heart failure, kidney disease. High sodium, low potassium diet is related to high blood pressure. Sodium is abundant in our food. A few years ago, it was used to preserve food, but today we taste it, we think low sodium food is rare. To add zip to your food, please exchange salt and high sodium spice mix with naturally spicy ingredients such as hot peppers and peppers of Jalapeno (high vitamins and antioxidants).
Please read labels and avoid foods and drinks that are rich in sodium.
An increase in potassium during a meal also helps lower blood pressure. Banana, orange, potato with skin, low sodium V-8 juice is my favorite high potassium (low sodium) source.
Step 7: Switch to whole grains. Focus on whole cereals for nutrients with low nutrients that can lower blood cholesterol and improve regularity. Whole grains are much more delicious than sophisticated white bread, grain, pasta and rice.
My favorite cereals include steel cut oats, camot, quinoa and so on. I usually cook the whole grain in a rice cooker, instant pot or pot, so it usually takes 45-50 minutes on the stove top. You can use a lot of grain to make simple and tasty salad, or you can eat it as a hot breakfast cereal using fruits and nuts.
Quickly for delicious whole grain cereals, I like olive-grained oats boiled for 2 minutes in a microwave oven, which is ready to eat. Add sweetness and texture with some dried cranberries and walnuts. It is quick and easy, inexpensive, tasty, fulfilling and healthy.
Step 8: Take your time to relieve stress. On a busy schedule, it is essential to time out every day to relax, renew or revitalize! Walking away from daily stress, you can enjoy fresh air, music, or time to talk with friends and family. Please select something everyday so that you can take time by yourself, such as yoga, meditation, warm bathing. Allow yourself to at least 10-15 minutes / 1 day - Yes, you can!
Step 9: Include some stretching and strength training. Strength training is essential to maintain muscular strength, strength, balance. Stretching helps avoid injuries and alleviate pain. By strengthening your core, we will protect ourselves from back pain and injury, improve posture and make you look thinner.
Step 10: I believe you can do it. It takes time to develop new healthy habits. Please try what you believe is successful and proceed from there. The most important key is to believe that you can change your lifelong promise for your health.
Pray for a healthy future of the heart!
