If you want to participate in a heart healthy program, you need to be willing to make the necessary lifestyle changes to promote cardiovascular health. By following the program, you can improve your cholesterol numbers, reduce your chances of needing prescription medications, increase your health awareness and live a more active lifestyle. Programs involve a variety of areas, ranging from using your body to knowing which foods to eat and/or avoid.
Add More Physical Activity
Getting the proper amount of physical activity is an essential part of a heart healthy program, according to the American Heart Association (AHA). It can help improve your cholesterol level and aid in your weight loss. For best heart healthy results, it is recommended you obtain 30 minutes of moderately brisk paced exercise on at least five days per week. Physical activity does not necessarily mean going to the gym. Any movement that increases your heart rate to the point of working up a sweat will do. This includes your daily activities, such as mowing the lawn, washing a car, gardening, moving furniture and rearranging items in cupboards.
Walking is a recommended activity that can be enjoyed by most physical fitness levels and ages. It is considered low cost since the only cost involved is that of a good pair of walking shoes. Walking is also convenient since it can be done either indoors or outdoors. In fact, the AHA claims that walking has the lowest dropout rate of all types of physical activity. This form of exercise provides an all-body workout that can be done at a pace that is comfortable to you, ranging from strolling to speed walking. Other ways to get a cardiovascular workout include dancing, bowling, canoeing, rowing, running, water aerobics, step aerobics and bicycling.
Read Food Labels
Knowing and understanding food labels needs to be an important part of any heart healthy program. You will learn if a product contains heart-harming trans fats and/or saturated fats. Reading the nutritional breakdown will let you know how many calories a serving size contains, how much cholesterol content there is and what types of nutrients are found in the product.
Limit Trans Fats
Any heart healthy program needs to limit consumption of trans fats, according to the Mayo Clinic. Trans fats are known to cause plaque formation in the arterial walls by
increasing the harmful LDL (low density lipoprotein) cholesterol level. This plaque can lead to heart disease and heart attacks. Trans fats also reduce beneficial cholesterol levels.
Trans fats are found in partially hydrogenated oils and shortening. These items are commonly used in preparing commercially prepared baked goods, such as energy bars, pies, cookies, brownies, pastries, breads, muffins and pastries.
Eat More Fiber
Fiber can help lower your harmful cholesterol level, according to the Mayo Clinic. Fiber is known to help remove harmful plaque from arterial walls. This can help reduce your harmful cholesterol level. Vegetables and fruits are good fiber sources.
The AHA claims that whole grains are rich sources of soluble fiber. Whole grains include oats, barley, whole wheat, brown rice, quinoa and millet. Choose whole grain products over those made with refined flours.
Use Healthy Cooking Methods
According to the AHA, you can eat all the heart-healthy food in the world, but if it is not prepared properly, you are defeating your purpose. Heart healthy methods include steaming, grilling, roasting and baking (without excess oils).
