True or False
In order for your heart to receive the benefits of exercise, you have to join a gym or do a time-consuming work-out every day.
False. Doing some form of exercise that raises your heart level for as little as 30 minutes, three to four days a week, is all it takes to cut your risk of heart disease. And if you don't have a half-hour to spare, try breaking it up into two 15-minute intervals or even three 10-minute intervals. Your heart will thank you.
True or False
Most risk factors for heart disease can be improved or eliminated by eating a healthy diet of lean meats, fruits, vegetables and whole grains.
True. Having a healthy heart means eating a "heart-smart" diet. Ask your doctor to recommend an eating plan that's right for you. He or she will almost certainly tell you to keep your fat, sugar, cholesterol and sodium intake to a minimum.
Exercise Regularly.
Most of us don't have the time or money to invest in expensive fitness equipment, gym memberships or personal trainers. Good thing we don't have to. In fact, the American Heart Association recommends that as long as we're exercising regularly at an aerobic level (50-75% of your maximum heart rate), we're doing just fine. So go ahead and swim. Ride a bike. Take a brisk walk. Just so long as your heart's pumping. And here's a little bonus for you: Once you start exercising, you'll actually enjoy it. You'll feel better, look better, think better and have much less stress, which is yet another risk factor. Try it... you'll like it!
Eat "Heart Smart."
There are some basic guidelines that have been established nationally to help you determine what and how much you should eat. No matter what eating plan you follow, be sure to use them.
You can figure out this information by reading the labels on the foods you buy. They're rules to live by.
- Total fat intake should be no more than 30 percent of your total calories daily.
- Cholesterol intake should be no more than 300 milligrams a day.
- Sodium intake should be no more than 3,000 milligrams a day.
- Beware of chemicals in your food, such as caffeine, MSG and other food additives.
- Eat slowly so your brain has time to register the foods you're eating and starts sending messages to your body that you're no longer hungry. It may help to put your fork down between bites.
- Use smaller plates. They may help limit the size of your servings.
- Make sure each serving of meat is no bigger than the palm of your hand.
- Watch your portion size. Measure portions of foods according to exact serving guidelines available on food packaging.
- Snack sensibly. Replace cookies and chips with fruits and vegetables and avoid snacks with "empty calories" (no nutritional value in the calorie count).
- Eat four to six "mini-meals" per day. You're eating more often, but you're probably eating less because you won't be gorging yourself after waiting hours for your next meal.
- Avoid doing something else while you eat. Don't even watch TV. You can eat too much without realizing it if you're concentrating on the news or your favorite program.
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