Diet and Exercise
The Basics of a Healthy Diet
Following a healthy diet doesn't mean you have to cut out your favorite foods or only eat bland, unappetizing food. A healthy diet involves using fresh, not processed, colorful foods that provide your body with the nutrients it needs. Portion control is an easy way to moderate your caloric intake while still enjoying the foods you love.
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The DASH diet (Dietary Approaches to Stop Hypertension) is recommended by the National Heart, Lung, and Blood Institute as one way to control high blood pressure and maintain healthy levels of cholesterol in your blood. The diet is broken down in easy to understand categories and has been proven to lower both sodium levels and blood pressure.
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For information on the DASH diet, click here.
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For information on suggested diets for diabetes, click here.
The Basics of Exercise
Your heart is a muscle and it requires exercise to stay healthy. The American Heart Association (2018) defines exercise as "anything that makes you move your body and burn calories".
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Exercise lowers your risk for cardiovascular disease by reducing your bad cholesterol levels, lowering your blood pressure, maintaining healthy blood glucose levels, and maintaining a healthy weight. It may also have a positive impact on psychosocial factors such as decreasing depression and relieving stress.
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For overall cardiovascular health, the AHA recommends at least 30 minutes of moderate-intensity activity five days a week. Even if you are unable to meet this goal, always remember that any activity is better than none!
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Remember to talk to your primary practitioner before beginning any new exercise program.