Get moving — incorporate aerobic (cardiovascular), strength, flexibility, balance and coordination into your exercise routine; the bottom line is to stay active
Participate in a communityyou enjoy – family, friends, church, volunteer, workplace, book club, exercise group, etc.
Know your numbers -Cholesterol, LDL, HDL, Triglycerides, Fasting Glucose, and in some cases hs-CRP, Vitamin D, Vitamin B12, insulin levels, HbA1c, and Coronary Calcium Score. Normal Blood pressure is 130/80 or less. Normal BMI is 20 – 25.
Eat plant strong -Eat greens, beans, vibrant colors (fruits and vegetables), whole grains, nuts and seeds. Walk away from the Standard American Diet (SAD) and toward a whole-food, plant-based diet. Plant-Strong Cookbooks: Happy Herbivore, Plant Pure Nation, Prevent and Reverse Heart Disease Cookbook.
SAD (Standard American Diet)
Meat
Dairy
Eggs
Processed grains
Fast food/fried food
High added sugar
Sweets/desserts
High salt
Calorie dense
Low fiber
Whole-food, plant-based
Fruits
Vegetables
Legumes (beans, peas)
Whole grains
Home-cooked meals
Nuts, seeds
Low added sugar
Low added salt
Nutrient dense
High fiber
.
Read labels -including both the Nutrition Facts and the Ingredient Lists
Get 7-8 hours of restful sleepevery night.
Spend quality time alone and pursue peacefulness -15-30 minutes daily, removing yourself from life stressors. Don’t sweat the small stuff. Learn and practice the Relaxation Response (Herbert Benson, MD) and learn to avoid the Fight or Flight Stress response.Examples: meditating, reading, T’ai Chi, yoga, exercising, music, Heart-Math (biofeedback)
Don’t smoke and avoid second-hand smoke
Turn off the TV
Create your own Program -The bigger the investment, the bigger the return
Eating oats can help significantly reduce atherosclerosis risk factors, including high total and LDL (bad) cholesterol ( 24 , 25 ). Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines and adhesion molecules. This may help prevent atherosclerosis ( 24 ).
Although you can't reverse atherosclerosis once it starts, you can prevent it with some easy lifestyle changes. Eat a balanced diet that's high in heart-healthy fruits, vegetables, and fish.Exercise for at least 30 to 60 minutes a day. Stop smoking, cause that's really bad news for your arteries.
“Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Although flexibility doesn't contribute directly to heart health, it's nevertheless important because it provides a good foundation for performing aerobic and strength ...
Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Eating more fruits and vegetables also may help you eat less higher calorie food. Some examples of high-calorie foods are meat, cheese and snack foods.
Introduction: My name is Errol Quitzon, I am a fair, cute, fancy, clean, attractive, sparkling, kind person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
