If you're not making the best eating and exercise decisions for your heart, it's time to transform your lifestyle. Eating foods that are high in saturated fat, trans fat and cholesterol may be clogging your arteries, putting you at a greater risk for heart disease, heart attack and stroke. Consult your doctor before making any changes in your diet or exercise plan.
Eat More Fiber
If you eat a cup of oatmeal every day and top it with fiber-filled fruits like bananas or apples, you'll eat approximately 10 g of soluble fiber, which may help reduce your total and low density lipoprotein cholesterol levels. Low density protein, also known as bad cholesterol, clogs the arteries, putting you at greater risk for heart attack and stroke. By making a simple change in your breakfast routine, you can lower your risk for these deadly diseases.
Get 30 Minutes of Exercise a Day
Although getting 30 minutes of exercise every day may seem daunting, especially if you don't exercise at all, break up your routine into small sessions. Run for 10 minutes in the morning, then take a 10 minute walk during lunch. Before dinner, jump rope for 10 minutes. By splitting up your workout routine into more manageable parts, you'll not only reduce your total cholesterol levels and your risk of developing heart disease, but you'll build muscle and lose weight.
Eat Omega-3 Fatty Acids
Eat fish like salmon, mackerel, albacore tuna or sardines twice a week. They contain omega-3 fatty acids, which may lower your blood pressure and prevent the risk of developing a blood clot. Fish is a source of lean protein, which contains less saturated fat than red meat. Broil or bake your fish with a small amount of olive oil on top instead of butter or other oils. This way, you'll minimize the amount of saturated fat you take in and enjoy a flavorful, heart-healthy meal.
Play a Team Sport
If you're unable to commit to 30 minutes a day of exercise on your own, join a sports team. If you must attend daily or weekly practices, you may be less likely to forgo an exercise session. When you're playing with a team, you may be more apt to push yourself to your full potential, which may be more satisfying and beneficial for you than a solo trip the gym. Try basketball, tennis or soccer.
