heart-healthy diet tips
Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats such as Crisco, animal fats
in meats and fats in dairy products).
instead of oils use nonstick vegetable oil cooking sprays .
instead of beef buy lean cuts of meat, and eat fish, skinless chicken and turkey .
Consume low-fat snacks that have been baked instead of fried, such as pretzels.
Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.
Try to limit sweets you eat.
Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).
Bake, broil, steam or grill foods .
Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and
carbohydrates (rice, pasta, breads, grains).
Drink low-calorie beverages, such as unsweetened tea or diet soda pop.
How much should I weigh?
Consult your family doctor about determining your ideal weight,
Your heart can stay healthy by losing weight. If you need to lose weight, remember that losing just 10% of your body
weight will reduce your risks for diabetes and heart disease.
Is exercise good for my heart?
Yes, excercise is good for your health and heart. Exercise makes your heart stronger, helping it pump more blood with each heartbeat.
The blood then delivers more oxygen to
your body, which helps it to function more efficiently. Exercise can also lower blood pressure, reduce your risk of heart
disease and reduce levels of LDL ("bad" cholesterol), which clogs arteries and can cause a heart attack. At same
time, exercise can raise levels of HDL ("good" cholesterol), which helps protect against heart disease.
Combined with a healthy diet, exercise can speed up weight loss. Exercise is also the best way to maintain weight loss.
Regular exercise also helps you burn calories faster, even when you're sitting still.
What's the best type of exercise for my heart?
Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise also
raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running,
swimming and bicycling.
How much exercise do I need?
In general, if you haven't been exercising, try to work up to 30 minutes, 4 to 6 times a week. Your doctor may make a
different recommendation based on your health. If you can't carry on a conversation while you exercise, you may be
overdoing it. Injuries can be prevented by alternating exercise days with rest days.
How will I fit exercise into my busy schedule?
There are lots of ways to raise your heart rate during your regular day. Take stairs instead of elevator. Walk
during a coffee break or lunch. Walk to work, or park at end of parking lot so you have to walk farther. Walk more
briskly. Do housework at a quicker pace and more often (for example, vacuuming every day). Rake leaves, push lawn mower
or do other yard work.