The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.!
There’s an easy recipe if your goal is to keep away problems like heart disease and strokes.
- Eat more fruits and veggies.
- Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
- Choose lean proteins like poultry, fish, beans, and legumes.
- Cut down on processed foods, sugar, salt, and saturated fat.
When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it’s OK. “Find what works for you.”
Every Day Exercise
The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you’re OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.
If you’re busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.!
When you shed pounds you’ll lower your risk of heart disease, type 2 diabetes, and cancer…
Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.
“It doesn’t have to be an hour of intense exercise every day,” Meng says. “Any little bit helps.”
As you improve, dial up the time and how hard you work out. If you want to lose a lot of weight, try for 300 minutes of exercise a week.!
Cut Down Your stress
It can take a toll on your health. You probably can’t avoid it altogether, but you can find ways to ease the impact. Don’t take on too much. Try to set limits with yourself and others. It’s OK to say no.
To relieve stress, try:
- Deep breathing
- Healthy eating
- Talking to a friend, family member, or professional counselor
Create Healthy Habits
If you make the right choices today, you can ward off problems tomorrow.
- Brush your teeth twice a day and floss every day.
- Don’t smoke.
- Limit your alcohol. Keep it to one drink a day.
- If you have medication, take it exactly how your doctor prescribed it.
- Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.
- Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.
- Wear your seatbelt.
Take time every day to invest in your health.!
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