Do you know that heart disease is the cause of death # 1 in the United States? Approximately one-third of the population has cardiovascular disease, enormous cost of $ 270 billion annually. There are some risk factors for heart disease that you can not change, such as your family history or age, but there are quite a few things you control, such as the food you eat and the amount of physical activity. Combining the healthy diet plan of the heart with mild to moderate exercise is a wonderful way to feel more energetic while protecting your mind.
Change in therapeutic lifestyle:
For those already diagnosed with heart disease or those at high risk of developing heart disease, doctors and registered dietitians recommend Therapeutic Lifestyle Changes (TLC) plan to reduce risk. The basic recommendations accompanying TLC are easy to implement and are suitable for beginners to try to reduce the risk of heart disease. There are two main elements in the TLC project, and combining these will give you the best protection qualities.
Food:
o At least half of daily intake should be obtained from whole grains and cereals. As the first ingredient, look for bread containing whole wheat flour. Recent popularity is "ancient crops", such as einkorn, spell, or farro, which can be found in special food stores and can serve as a base for pilaf and cereal salads. As intake of whole grains such as oatmeal and barley increases, intake of soluble fiber may increase and blood cholesterol level may decrease.
o We aim for 3 to 5 times of vegetables and 2 to 4 times of fruits everyday. Vegetables and fruits contain insoluble soluble fiber and compounds with various health protection functions.
o Naturally select proteins with low saturated fat. Meat fillets like tenderloin have few saturated fats. Beans like lentils and chickens are fiber-free, nutrient-rich, non-meaty, with no saturated fat. Oily fish such as salmon and tuna have additional cardioprotective properties in providing anti-inflammatory omega-3 fatty acids.
Fitness:
o Exercise need not be exhaustive for you. Find physical activity you enjoy and will try to participate 3-4 days a week, 30 minutes a day. If you can not fit all at once, please start with a small one. Two 15 minute sessions of the day are as good as one 30 minute session.
o Spend a short time (and sitting) in your seat. Sitting in most of the time zones is a risk factor for cardiovascular disease. Wake up every 30 or 60 minutes and set a timer to orbit around your building or your living room. It helps little by little.
o Make physical activity a part of daily life. One small step leads to more and more things and I want to go anywhere. Stop the car at the end of the parking lot and use the staircase instead of the elevator on the floor or the second floor, or go outside and pull weeds and rake leaves.
In conclusion:
With only minor changes you can make a big impact on your mental health. Please try one or two new items in a week, such as recipes using new vegetables or cereals or taking lunch around the parking lot in the workplace. Small changes will have a major impact over time, so please keep in mind a little TLC.
