Heart wellness program
Often life catches up with individuals. We have seen several individuals who may have been runners or volleyball players before marrying. After marriage and kids, the additional stress of working and managing the family results in lack of exercise. However, a heart wellness program does not only imply putting on the running shoes and changing food from ice cream to veggies.
The occurrence of some event may have prompted you to take up an exercise regime for the wellness of your heart. It could be an article, a friend suffering from cardiac arrest or being diagnosed with a chronic disease. Irrespective of the reason, there are certain steps you need to take before beginning.
The first step is to undergo a complete medical examination by your physician. The physician will be able to diagnose an existing heart condition or blocked artery that may cause death if you commence a rigorous exercise program. Based on your history, health problems, and family history, the doctor will undertake certain tests to check for any blockages. This is important, as this could be a lifesaver for you.
Heart diseases result in the death of 950,000 Americans annually; however, two-thirds can be prevented. The next step for a healthier you is undertaking exercise and controlling your diet. A healthy diet comprises eight to ten servings of fresh vegetables and fruits daily with plenty of water. Limiting the amount of caffeine consumed and alcohol restriction along with thirty minutes of moderate to rigorous exercise are important.
The first step to heart wellness is diet modifications. This is achievable in several smaller methods that make a huge difference in the longer period. The first thing is to switch to olive oil. You can use the light extra virgin olive oil for the mild flavor while using the heavier oil for a stronger flavor. Because olive oil is cold pressed, the method in which our bodies process the oil is different.
The next step is to use the broiler or baking the dishes instead of sauteing or deep frying. Deep frying and sauteing increase the fat and oil content that leads to blocked arteries. For thus of you who love cheese, switch to harder versions, such as Parmesan or Romano. Harder cheeses have lower fat content. Soft cheeses, such as Velveeta comprise high fats that increases the risk of a cardiac illness.
One important factor to making dietary and physical exercise modifications is to adopt these for long periods. Including healthy foods, such as fruits, vegetables, whole grains, and low fat dairy items is recommended. Moreover, risk of a cardiac disease reduces by consuming fish, legumes, and low fat protein products.
In addition, you must reduce the consumption of saturated, polyunsaturated, monounsaturated, and trans fats. All these fats increases the cholesterol levels leading to an increased risk to the heart. Some of the foods that include these fats are beef, butter, milk, cheese, and palm oils. Fried foods, baked products, and packaged snack items also comprise these fats.
A complete heart wellness program comprises thirty minutes of physical activity at least five days a week. You must remember that the reason is not to compete in the Olympics but to increase the heart rate and deeper breathing for half an hour a day. This can be achieved with the use of a trampoline, exercise ball, walking, jogging, jump rope, or sports like basketball, soccer, tennis, or racquetball. Varying the physical activities will eliminate the monotony making it interesting.
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