Life is so uncertain. Sometimes things affect us that we have no control over. However, there are an immense number of things that we can do to greatly improve our odds of achieving many of our goals, including good-health goals. As I get older, I witness more and more cases of heart attacks, cancer, and even broken bones that could, in part, be a result of osteoporosis. Heart disease is way at the top of the list of things that happen to older people, but it actually starts at a younger age.
In order to prevent heart disease, it is important to follow a heart-healthy lifestyle. The Mayo Clinic lists some very good tips that will benefit everyone.
- Don’t smoke or use tobacco.
- Exercise for 30 minutes most days.
- Eat a heart-healthy diet.
- Maintain healthy weight.
- Get enough quality sleep.
- Get regular health screenings.
If you can, get 30 to 60 minutes of exercise most days. More benefits are reaped by increasing the duration, frequency, and intensity of your exercise. However, even less exercise has its benefits and do what you can, even if it means dividing the 30 minutes into three 10-minute intervals.
What makes a “heart-healthy” diet? Here is where I think it is very easy to fail, even when you think you are eating healthy. Do you even think about whether you are eating saturated fats or trans fats? We should avoid or limit our saturated fats. Saturated fats are found in red meat, dairy products, and in coconut oil.
We should also avoid or limit our consumption of trans fats. Trans fats are found in deep-fried fast foods, bakery products, packaged snack foods, margarine, and crackers. The label “partially hydrogenated” means trans fat!
You should have some healthy fats. Some places healthy fats are found include avocado, nuts, olives, and olive oil.
In your healthy diet, you should be getting 5 to 10 servings of fruits and vegetables every day.
Regarding alcohol, women should limit consumption to one drink a day, and men two drinks a day. In moderation, alcohol actually offers a protective effect. More is a health hazard.
Another tip for maintaining good heart health is to chill out! Relax and relieve your stress. You may do meditation, yoga, meet with friends, take a walk.
It is a good idea to know your family medical history if possible.
Something I have found that I really like are the Lifeline Screenings. With today’s technology, they are able to check so many indicators of our health. It is a great way to find out how you are doing.
So, be wise, take charge of your health, eat a healthy diet, exercise, take vitamin and mineral supplements to help make up for what you don’t get in your daily diet, and be thankful that you are doing some great things so that you will be more likely to live a good quality life!