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Start Walking A good advice in order for you to begin: On the road to work, get off the bus earlier or leave your car little more far and walk a little more OR still better, you use a walk meter and measure the steps that you make daily. Benefits of walking: Walk is a very good way of exercise and only that needs is a pair shoes! And if you want to see how much steps you can make in one day, you hang in our walk meter and start! Remember to begin little by little - your objective is to increase your steps at 2000 daily. And before you known you will reach the objective of 10.000 steps the day. 2. Consume total milling foods
It is easier than that you believe - you change in the sandwich the white bread with bread of total milling and consume bread rusks of total milling. Benefits of Total milling foods: Researches show that the persons with healthy heart tend to consume more foods of total milling in the frame of balanced diet. There is a reason for this - the foods of total milling contain complex carbohydrates and plant fibres that Help maintaining normal levels of blood sugar in the blood and assist in the regulation of your body weight. See also Fast Diet. 3. Buy more fruits and vegetables Make sure that the fruits and the vegetables it is the first thing that you shop when you buy foods. Thus you can base your weekly dinners on fresh materials, while you do not forget to consume at least 5 portions of daily (400gr) fruits and vegetables. Benefits of fruits and vegetables: All know that there is no magic trick in the consumption of correct foods - all
strawberries and apples.are full natural components which can help in the maintenance of cardiovascular health. You may even want to try the banana diet for breakfast. plant components (included antioxydant) and plant fibres . frozen. This happens because the different fruits and vegetables contain different vitamins.all good! 5. Fruits and vegetables . Throw a brave quantity in your cereals or in your yoghurt for a healthy dessert.independent if it is for fresh. tin. metal elements. Eat more fruits and vegetables Try bananas. Do not be afraid to say “no” in certain obligations . 4. Benefits of eating fruits and vegetables: The consumption of variety of fruits and vegetables is good for your heart. and drained or juices .have to do with achieving a correct balance in what we eat.
but instead try to walk to the tv each time you want to change the channel.Do not be afraid to say “no” in certain obligationsspecifically if you feel that your day overwhelms you. And most important.Learn how to control stress and enjoy your life more. Benefits of natural activity: In general. Increase your natural activity Find small occasions and breaks in the day in order to increase your natural activity. You deserve the right to say NO if it is for the benefit of you and of your heart . the consumption of unhygienic foods and the lack of exercise. realize when you need help ask for it Benefits of saying "NO" to obligations: Carried out by the stress of the day can have an impact in your cardiovascular health. For example do not use the remote control. specifically if you think some of the ways we use in order to 'cope' with daily stress such as smoking. The exercise can help in the . 6. the more active your are in your life the better it helps in the maintenance of your cardiovascular health.
. Benefits of not using elevators: Walking up the stairs is a marvellous aerobic exercise. blood sugar levels and cholesterol in the blood.control of arterial pressure. 8. Begin walking for only 1 floor at the beginning and afterwards increase the floors. Exercise more If you are not a fun of gym or you haven't exercised for some time (or at all) then begin slow. as you raise itself each time where you want to change the channel it can help your heart and give impulse in the circulation of blood. Repeat this circle for as long as you can (perhaps for 10-20 minutes in the beginning) and continue increasing. Even the least activity. 7. This exercise makes your heart function a little more and it minimises the possibility of articulations. Try to run for 1 minute and then to walk for 1 minute. Skip the elevator. while it is easier to control and maintain your normal and physiologic weight.
Big heart .a lot of love! 9. intense walking (for a limited interval) increases the cardiac vibration.You can walk to the bank. as any other muscle. a fact that is very good for the health of your heart. . you can go on foot to receive the clothes from the dry cleaner's or walk in the open air in order to buy your newspaper or your favorite magazine. use the time to relax and strain your legs. Possibly you can include this exercise in the hour of lunch break . Benefits of stretching: When you find some time and stretch your body either by walking or otherwise then this exercise is very good for your health and also very good for your heart. And while your heart is a muscle.Benefits of exercise: The aerobic exercise. like running. Take small breaks for stretching Find a excuse in order to come out from the office. It can make your heart muscles stronger. becomes bigger and more possible via the natural activity. Exercise increases the flow of blood and intensifies the operation of cardiac system.
Certain types of fat can maintain your heart healthy. See also healthy weight loss tips.10. Thus. Select a margarine which includes polyunsaturated fat (lowhydrogenated fat) instead of butter. which help maintain cardiovascular health and are in sunflower oil and margarines. Not all fat products are harmful . 11. what is important is not only the quantity but also the type of fat that you consume. Benefits of eating low fat food: Fat constitutes a source of energy which provides essential structural elements for the cells of your body. Polyunsaturated fatty products are good! This is unsaturated fats. Eat Fish twice a week .some of them are indeed good for your health. Eat Low Fat products It is healthier to have vegetable margarine in your bread or in your healthy snack than not to eat vegetable margarine at all.
You'll see that it worth doing it! Benefit of switching off your mobile phone: You know already that stress can increase the risk for health problems such as high blood pressure. And indeed there are two different types of omega 3. which is good for maintaining cardiovascular health. The fatty fish containing omega 3. One is an essential fatty which is in vegetable oils. Benefits of eating fish: Studies have shown that consumption of omega 3 fatty helps maintain cardiovascular health. trout and perch) and select a spread such as Becel which contains vegetable oils. sardines.Try to eat two portions of fatty fish each week (fatty fish include mackerel. You can do this when you go back home after work. 12. by disabling your phone (do not worry. it's only for 30 . salmon. Switch off your mobile phone 30 minutes per day! We know that there may be a challenge for some of you but try to turn off your mobile phone for 30 minutes every day.and the other is in fatty fish.
So this favour for your wallet and your diet and make your shopping list in advance. This sometimes leads us to buy foods that are high in fat or sugar (such as crisps and chocolate). Prepare a shopping list for you and plan healthy choices and stick to them. Benefits of managing your shopping cart: Often we can overestimate how hungry we are. however. as you will be surprised by what may result in your trolley! Try to buy enough fruits and vegetables. A friend can lead you to achieve your goals. to go to the gym is a social activity! . Also. I do not deserve it? Your heart. Exercise with Friends Find a friend to exercise together. 13. deserves . Manage your shopping cart Make a list in advance and avoid to go shopping when hungry.minutes) you can relax without interruptions. 14.will be better long term.
you are eligible for a remuneration for your hard work. And hope that they were not as bad as you believed. Looking after your health care can be easy. we can relax the weekend». 15. entertaitaining and relaxing. likely you will feel a little guilty. or buy a new CD to listen or spoil yourself with a massage. It is also a good idea to set common goals . Reward your self for your healthy habits After you make all these changes.if he/she goes to the gym and you do not go. which your heart will appreciate.Benefit of exercising with friends: To have a friend to exercise with will help you have a motive. Benefit of rewarding your self: You have adopted certain healthy habits. you can relax with certain simple enjoyments. Make a hot bubble-bath. Let's face it . While when you go along.for example «If we go to gym three times this week. there will be a little healthy competition. Therefore. You don't feel already the love? .
legumes (beans. Focus on fiber. Make sure that you drink enough water . 17. When shopping this week put a lot of oats. Explore your challenges . total milling foods in your diet.the fiber can help reduce blood cholesterol levels and control blood glucose levels. total cereal milling without added sugar.16.as many people know is very good for combating constipation. There are many more advantages .in order for the fiber to be used by your body they should be hydrated. Benefits of having fiber as part of your diet: Fiber has many advantages for health . But this is just one advantage to health by integrating solvents (oats. You can also try fasting. lentils and chickpeas). total milling and bread fruit and vegetables. pulses. fruits and vegetables) and insoluble.
turkey. it is perhaps time that you make your exercise most interesting. .If you like challenges. Take dance lessons. Benefit of new challenges: Simply because the variety is the salt in our life! The variety in exercise prevents boredom . leaving a healthy meal without lossing its taste. it retains most nutrients and allows any fat to leave. Cooking in the grill! Try cooking using the grill! Try chicken. Benefits of cooking in the grill: Cooking on the grill is a very healthy way of cooking and is also very easy! When food is cooked. 18. fish or vegetables.there is a limit to how many times can you like the abdominal exercises. try fencing or go hiking. To do something different also helps avoid or delaying coming to a quagmire in the performance and results from the exercise.improvise and let your imagination free. And for something slightly exotic .
when you feel stressed.If you want to be even healthier.that can help reduce saturated fat. It could be a walk round the park or simply relaxing and reading a book or magazine. And for dessert. remember that your heart feels the same. 19. Benefit of relaxing: Its not only the well balanced diet and the exercise that contributes in the cardiovascular health . Laugh Find something that makes you laugh and deal more with this! Watch a comedy theatre. . Therefore.the maintenance of stress under control is also important. Relax Make sure that you find some time during the day to relax and enjoy yourselft. why not try bananas? Bake a ripe banana and then served it with a few balls frozen low-fat yogurt. 20. rent a comedy film or meet with friends. select non fat sliced meat and remove any visible fat .
22. Reduce the consumption of alcohol .that is to say you use what exists around you in order for you to exercise . For example. or seeing funny films . it is not as difficult as it sounds. You exceedingly use what you have . Increase the levels of natural exercise Try to do little exercises during the day.it constitutes an intelligent approach for a healthier way of life. Benefit of natural exercise: Even the smaller things that you make measure for the maintenance of cardiovascular health. use the shopping bags to work out your bisepts or stand on the nose of your feet while you wait in a queue.it can sure help you relax. Do not worry. without spending a lot of time and money.Benefits of laughing: Somebody said that the laughter is the better medicine. You feel good with your self relaxing with friends. and thus decreasing your levels of stress. Subscribe to our RSS Feed to get new articles delivered to you 21.
Good alternative solutions are fruit juices. but alcohol actually it contains a lot of calories. More consumption of alchohol per day can lead to a drinking problem. red meat and sweets should be minimised. Your objective should be: maximum 3-4 units daily for men and 2-3 units daily for women (1 unit counterbalances with a glass of regular beer.Try to reduce the consumption of alcohol. It is also a good idea that you keep a couple of days per week with out consuming any alchocol. So. 23. Instead. The good news is that if you moderate the quantity that you drink. 1 measure of drink or 1 regular glass wine). replace animal . you can help in maintaining your physiologic weight. fried and fatty foods such as animal butter. or soda. which is good for your heart. Reduce the consumption of saturated fat Turn your back on your saturated fat this week. Benefit of not consuming large quantities of alcohol: We do not like to be the messengers of bad news. cheese.
which leads to high blood pressure. you run the risk of getting extra weight. You do not even need to leave home . and products with lower or reduced fat. Benefit of not consuming saturated fat foods: When your diet contains foods with excessive amounts of saturated fat and calories.just put some music on and start to move. or bellydancing ! Anything that you like better. . go to a cultural club. which are not high in saturated fat is good for your diet. See Also weight loss pills. if you like dancing. classic. and also it makes your heart very happy.butter with vegetable soft margarines. modern or traditional dances. Being overweight puts an extra charge on your heart. Benefits of dancing: Dancing is a very good way to strengthen your heart and improve your physical form. 24. Begin dance! Latin. You do not even feel like exercing because it is so much amusing! So. By choosing foods with lower fat.
because they contain many calories. But often when its the time for a snack it is very difficult to resist to foods that we know they are not too good for us. however.gym or dancing school in your neighborhood and find something you like. . but if you do it regularly then you should look at more healthy alternatives such as dried fruits which contain good fats. Snacks Think smart when it comes to snacks. Sometimes eating "bad food" is not catastrophic. Before you will understand it you will master the dance floor and at the same time you take good care of your heart. 25. Benefits of not eating un-healthy snacks:Most of us are very good when they need to eat healthily. On the other hand. Attention. fresh or dried fruits are a good substitute for biscuits or cakes. do not consume more than a handful a day. Good food for a snack are nuts and seeds and almonds (unsalted).
Combine creativity and physical activity Explore your artistic side while walking. And the more powerful and big is your heart.26. To go for a walk and find some spare time is a very good way to move your feet and make your heart work better. which contains . or you might prefer a tea with fruit. the more slowly must work to efficiently circulate your body. We all want something help us keep up during the day and most of the times this is coffee. Reduce the consumption of caffeine Want a cup of coffee? We not try a more healthy version? Perhaps try green tea. The combination of your creative side with little physical activity may encourage you to walk a mile more for a good reception! 27. which is delicious. or with lemon and honey. The physical activity such as walking makes the heart muscle stronger. Take a camera with you and take a photo of everything there is around you.
and focused breathing. is perhaps the best time to start. And we all know that learning to relax and to control the level of stress not only helps us to enjoy life more. yoga is a good way to get rid of stress. The high intake of caffeine may contribute to increased blood pressure. we must be careful how we consume caffeine. Yoga If you have not ever tried yoga. both for you and for your heart. Herbs and not salt . However. 29. constituting physical activity you can do regularly in the comfort of your home. but it is better for our hearts long term. Benefits of Yoga: Yoga combines meditation and physical integration. while green tea contains antioxidants that are also good for your heart.caffeine. The herbal infusions (such as chamomile) help in relaxing. depending on how fit and flexible you are. In particular. 28. There are many different types of yoga to choose.
Here are some helpful tips: • Royal fits perfectly with tomatoes • Oregano gives strong taste in the sauce for pizza Good cooking! 30. you have made the best you could. sausages. . even if you have not followed the all advices. Celebrate!!! You have reached in very good point and remember. why not use fresh herbs for extra flavour? Too much salt in your diet is not good . Choosing foods low in salt or another «tasty alternative» do good in your heart. corn and sausage bif.linked to high blood pressure. canned soups.Try herbs. Foods you should be carefull about are: bread. Rather than put salt. So start to experiment with herbs in cooking. And as we all know the slightest counts for a healthy heart.
And do not forget: the care of your heart does not stop here. so remember if you love your heart it will love you too! 1. Drink atleast 8 glasses of water in a day. 2.Making changes in our lives is not easy. Include atleast two vegetables and a fruit type in your diet. 3. 5. buy yourself a gift or make a small party at home. . Eat green vegetables salad before your mid-day meal. Let lunch be the first heavy meal of he day. 6. Eat sprouted beans as snacks atleast once in a+ day. Eat foods hot. 7. 8. 9. So go out with your friends or simply do a little celebration for yourself. Eat green vegetables and yellow colored fruits daily. Eat fresh vegetables. We should try and do some changes if this can reduce the age of your heart. Go shopping. 4. Begin your day with a glass of luke warm water. Avoid refrigerated or frozen foods. Eat just vegetables in the morning atleast thrice a week.
21.Learn to calculate the nutrient content in your food. 22.Wash the vegetables well in running cold water before cutting. 12.Steam or cook the vegetables. 19. 20.Never skip any meals. 13. Begin with vegetable juice in the morning.Select food items rich in fiber content. 17. 18. .Calculate the amount of fat in your food. 16. Drink only fresh juices while fasting.10.Select good and fresh vegetables. 14.If possible avoid using soda.Cook the vegetables like cucumber.Limit the consumption of ice creams and other baked products.Replace tea and coffe with fresh juices. coke and health/energy drinks. 11. 23.Moderate the intake of sugar and salt. Even if you are fasting make sure you drink juices to compensate the energy loss.Eat your food slowly and enjoy them.Prepare each dish and enjoy the taste while eating. potatoes and tomatoes with their skin intact. 15. 24.Fasting once in a week is good for health. 25.Avoid eating fat fried foods.
Involve yourself in atleast 10 minutes of streching exercises. 29.Stop when you feel your stomach filled.Avoid smoking cigerette.Stay calm while concentrating on your breath. 34.Walk for atleast 20 minutes daily.Control alcohol consumption. .26. 40.In the office avoid lifts and prefer stairs. 33. Breathe in and out slowly. 32.Avoid chips or snacks while watching.Find and allocate time for prayer.Meditate for atleast 10 minutes a day.Learn to sleep well. 31.Try to eat along with your family. 28. 35.Select an exercise model that suits you and starting training. 37. If you like practise yoga daily.Control your moods in order to control the food intake. Substitute this appetite with a fresh fruit juice.While eating concentrate only on food. 39. 38. 30. While in depression it is normal to develop a passion for sweets or chocolates.Relax all your muscles. 27. You may eat popcorn instead. 41. 36.
Balance your work and fun time. Participate them in your program to reduce cholestrol. 45.Understand that you have the ability to select the changes in your life and believe you can do it.Listen to some music during the day.Share the details of your illness ( if any ) with your family.Meet your friends and find time to travel. 49. 43. 44. 48. 46.Find time to spend with your children.Read books that are informative in contents. .Laugh is a medicine for good health.Rejuvenate all your inner senses and try to savour as much energy as you can. 47. 50. Find some time for fun.42.
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