A Healthy Heart for a Healthy Life

July 18, 2011 by Leave a Comment

Maintaining good heart health is one of the most basic ways a person can care for themselves. While some people must deal with bad genes or heart defects from birth, most people can ensure a strong heart by just eating well and spending some of their spare time exercising. The internet is a good resource for people interested in learning more about heart professionals, nutrition, exercises, risk factors, and the different types of heart disease.

The heart is a muscle and needs to be exercised as well and as often as the biceps or abdomen muscles. While no one will ever see the heart built up in the way that bulging biceps ripple under a tight t-shirt, the heart needs to be cared for because it keeps the rest of the body moving. How does one exercise this hidden muscle? It cannot be flexed with weights. It can not be stretched with yoga or Pilates. Cardio is what works for the heart, and Canada 411 lists some exercise resources to try.

As important as exercise is, it can only go so far without proper nutrition. A good, heart-healthy diet does not have to be complicated. A good start is to reduce the amount of white sugar and white flour in the diet. Adding more fiber will help more than just the heart. One idea to consider is starting a garden. A garden will help make vegetables available while at the same time increase the amount of cardio exercise you do.

Filed Under: Exercise, Heart Care, Heart Surgeons Tagged With: , ,

Better Nutrition for Better Health

March 16, 2011 by Leave a Comment

Many health problems can be alleviated just by adding good nutrition to your diet, using a variety of vegetables, grains, and fruits. Learning to read labels will help to control sugar, salt, fat, and calorie intake. Choose foods that are high in nutrients but lower in calories and have a low fat content. Don’t add sugar or fat when preparing fruits, veggies, rice, cereal, or pasta. Limit your intake of sugar, salt, cookies, candies, cakes, alcohol, and soda.

You need fat in your diet but too much can raise the risk for heart disease and certain cancers. Americans consume a lot more salt than needed, 2400 milligrams (one teaspoon) is recommended per day. If blood pressure is high then a lower consumption of sodium is advised. Only consume alcohol in moderation, one drink a day for light weight people and two for heavier people. Alcohol just provides calories with absolutely few nutrients or none. Drink eight to ten glasses of water a day, even though no calories, it is an important nutrient. Drinking lots of water will contribute better weight management and you will feel much better.

Everyone overeats on occasion, but if you often feel a bit sluggish after consuming a meal, your portions are no doubt too large. Prepare dinners at home and cut down on going to restaurants. Try gradually decreasing portions and serve on a smaller plate, and eat slowly. These suggestions will aid you in eating smaller servings. Gradually add filling, nutritious foods to your meals and your calories will drop, and nutrient content will increase. For healthy eating, stock up on low-fat, nutritious items.

Shop smart and healthy, purchasing the items below will be a step toward good nutrition:

  • Low fat or fat free milk and dairy products
  • Bread, bagels, low fat tortillas
  • Crackers (low sodium)
  • Cooked or dry cereal, plain
  • Pasta, rice
  • Turkey or chicken (skin removed)
  • Canned, frozen, or fresh fruits and vegetables
  • Fish or seafood (no batter)
  • Extra lean beef cuts
  • Pork tenderloin and shoulder
  • Peas and dry beans
  • Mustard, honey, catsup, salad dressings (nonfat)
Filed Under: Fitness, Heart Care Tagged With: , ,

Dietary Nutrition Made Simple

February 3, 2011 by Leave a Comment

Since the late 1970s the concept of nutrition seems to have gotten more complex. Fad diets have increased in popularity since then and they do help many people achieve a more slender appearance. The fact remains that unless we stick to the reduction of calories or maintain the proper calorie intake we can gain the weight back, no matter what we do and what plan we choose.

Many argue over the proper dietary needs and have done so since the early 1950s. The most realistic diet plan for an individual is one that should be kept. It’s important to understand that not every diet works for everyone since body chemistry varies with each person.

First we should ask ourselves how and why we originally gained weight, thus putting us in the condition to go on a diet. Some of us have been able to master the necessity of portion control and may find portion control weight plans to be useful in our long-term goals. Others find they feel bloated or unwell after eating certain foods such as dairy items or those containing high fat.

If a diet consists of what we eat and drink, we have to remember to keep it balanced. Otherwise we might feel deprived, give up and search for another weight-loss plan. This can send many of us on a frenzy of yo-yo dieting. Food was meant to be enjoyed and we shouldn’t be fanatical about calorie counting and weighing food. That said, we should be aware of what we’re consuming in the first place.

Dietary nutrition begins at home and the refrigerator should be stocked with fruits and vegetables spanning various colors of the rainbow. Foods like cucumbers, spinach, red bell peppers, yellow squash, mangoes, papaya, oranges and eggplant can provide us the vitamins and minerals we need to sustain health. It’s unlikely we’ll get bored with these different flavors if we learn to cook and enjoy the kitchen. Eat up!

Filed Under: Fitness, Heart Care Tagged With: , ,