TEN TIPS TO KEEP YOUR HEART HEALTHY!
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We have an interesting post on Ten Tips To Keep Your Heart Healthy! Practical advice you can use TODAY…before you read this make sure you take three deep breaths: Clear your mind….
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Calling all Ladies and Gentlemen!
According to the American Heart Association, heart disease and stroke are the No. 1 and No. 3 killers of women in the United States. They are the two many cardiovascular diseases that nearly kill 500,000 women each year. The statistics for men are even more daunting: heart disease is the LEADING cause of death amongst men and kill more than 600,000 men per year!
You can keep your heart healthy by following these 10 simple steps:
1 – MAKE AN APPOINTMENT WITH YOUR PHYSICIAN.
Get your blood pressure, cholesterol and glucose levels checked. Ask your doctor to help you reach or maintain a healthy weight.
2 – STOP SMOKING.
If you smoke, stop smoking. Here are four steps to snuff your smoking habit: I know this is aggressive but it works….
Day 1 – cut the number of cigarettes you smoke in half
Day 3 – cut the number in half again….
Day 5 – cut the number in half again….
Day 7 – cut the number in half again….
On your QUIT Day….QUIT!
3 – EXERCISE.
Step, march or jog in place for at least 15 minutes a day while watching TV. Increase this exercise by five minutes each week until you reach 30 minutes of this exercise most days of the week.
4 – EAT MORE FRUITS AND VEGETABLES.
Your diet should include a variety in fruits and vegetables, which contain nutrients and phytonutrients to help prevent heart disease. Try to eat at least five servings of fruits and vegetables per day.
5 – EAT NUTS.
Nuts are rich sources of monounsaturated fats, which can lower cholesterol. Try one ounce of nuts per day including almonds, walnuts, peanuts, brazil nuts, and hazelnuts.
6 – EAT SEAFOOD.
Eating seafood once or twice a week increases the amount of healthy omega-3 fatty acids you eat and decreases your risk of heart disease. Fish such as mackerel, salmon, albacore tuna and sardines have the most omega-3 fatty acids.
7 – REDUCE SATURATED FAT INTAKE.
Saturated fats contribute to the plaque buildup inside your arteries and help raise blood levels of cholesterol. Butter, lard, whole milk, cream animal fat and bacon are especially high in saturated fat, as are many snack products such as chips, biscuits, crackers, and pastries. Read labels and chose the foods with the lowest saturated fat possible.
8 – USE MONOUNSATURATED FATS.
Olive Oil and canola oil are high in monounsaturates, which help reduce blood cholesterol and may help raise HDL (the “good” cholesterol).
9 – INCREASE YOUR FIBER.
Fiber helps lower cholesterol and people who eat more fiber have a lower risk for heart disease. Fiber is found in fruits, vegetables, grains, and legumes. Try to eat a minimum of 25 grams of fiber each day.
10 – REDUCE YOUR SODIUM INTAKE.
The average American consumes about 2,300 – 6,900 milligrams of sodium each day. The human body only requires about 500 milligrams of sodium per day. Decreasing salt intake in a diet can help reduce high blood pressure and can also decrease your chances of having a stroke and developing heart disease.
I Support You in Your Quest for a Fit Life!
Be Blessed, Stay Healthy!
See ya!
Dr. Joy
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