Friday, September 4, 2015
While all of your organs are important, your heart may be one of the most important and delicate. Taking care of your heart early on is vital to its performance later on. The American Heart Association publishes dietary and lifestyle recommendations for general heart health. These recommendations are encouraged to be followed by healthy adults and children over the age of two years old. Individuals who already have heart issues should follow these recommendations as well. The AHA recommends talking with your doctor before beginning any diet or health regimen no matter your current health state.
We all know that diet is a major factor in our overall health. To make sure your heart is operating at the peak of its ability, try the following diet:
· Eat a variety of fruit and vegetables spread across every meal, every day. Dark green, deep orange, or yellow fruits and vegetables are especially full of nutrients. Examples include spinach, carrots, peppers, green beans, and berries.
· Eat a variety of grain based foods every day. Examples include oats, whole wheat bread, and brown rice. White bread doesn’t have the same nutritional value as whole wheat bread and some wheat breads are not whole wheat. Be sure to read labels carefully.
· Eat fish at least 2 times each week. Oily fish are especially good for your heart since they contain omega-3 fatty acids. Examples of good fish include tuna, salmon, mackerel, and lake trout.
· Eat foods low in saturated fat, trans fat, and cholesterol. Check meat you are purchasing carefully. Lean meats and meat alternatives like beans or tofu are best for your heart.
· Eat plenty of nuts. Since they contain loads of unsaturated fatty acids, they can help with your cholesterol in a good way. The type of nut you eat doesn’t matter, although certain types of nuts such as walnuts and almonds have more heart healthy nutrients than others.
· Replace whole milk and other “whole” dairy items with nonfat and low-fat options. Almond milk is a great option that is especially heart healthy.
· Replace saturated fats like butter with canola and olive oils.
Your activity level is also incredibly important to your heart health. It is no secret that your body needs exercise especially if you have a sedentary lifestyle at work and home. Incorporating a minimum of 30 minutes of any activity that gets your heart rate up is recommended. Since your heart is a muscle, exercise helps it to get stronger and healthier and increases its ability to fight off diseases and to just work better overall. If you currently have any kind of heart issue, it is best to consult both with your doctor and a personal trainer to make sure you are performing exercises that are safe and for your best interest. If you are otherwise healthy, working with a trainer is still a good idea since they can help you build a regimen aimed at improving your overall health.
By eating a healthy diet and exercising regularly, you can do your best to ensure that your heart is as healthy as possible. As with any major diet or exercise change, it is a good idea to talk with your doctor so that they may make recommendations for your specific health and lifestyle. Follow their instructions and advice to be on your way to living healthier. Keep your FreeRxPlus card in your wallet for any prescriptions that they may advise you to take. Showing your card at your pharmacy ensures that you will receive the lowest price. Visit FreeRxPlus.com today to either print a card, request one be text to you, or even request one be sent by mail.