Diet and Fitness
Choose foods that are carbohydrate-rich for your diet. Choose unrefined foods such as fruits, vegetables, peas, beans, and whole-grain products, instead of refined, processed foods such as soft drinks, desserts, candy, and sugar. Also include foods that are high in fiber in your diet. Leafy green vegetables; collard, cabbage, salad, are good sources of fiber. Also yogurt is a very good source of fiber. High fiber diets reduces the risk of colon cancer, and it binds with certain substances that would normally result in the production of cholesterol, and eliminates these substances from the body.
Fruits & Vegetables: at least 4.5 cups a day
Fish: at least two 3.5 ounces servings per week.
Fiber-rich whole grains: at least 1-ounce equivalent serving a day.
Sodium: less than 1,500 mg a day
Sugar-sweetened beverages: no more than 450 calories(36ounces) a week
Fish: at least two 3.5 ounces servings per week.
Fiber-rich whole grains: at least 1-ounce equivalent serving a day.
Sodium: less than 1,500 mg a day
Sugar-sweetened beverages: no more than 450 calories(36ounces) a week
Walking is one of the best physical activities to start out with in setting your fitness goals. We suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise ( or a combination of moderate & vigorous activity). 30 minutes a day 5 times a week is an easy goal to remember, however you will also experience the benefits even if you divide your time into two or three segments of 10-15 minutes per day.
© created by Jamaine Wilkins
Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information and participating in a good health and nutrition program will benefit your long-term heart health. The American Heart Association has defined what it means to have and ideal cardiovascular healthy life. Identifying seven health and heart functions that impact health and quality of life. We know that even, simple small change can make a big impact on living a better quality of life. Here are the 7 steps to add to your healthy heart lifestyle.
1. Don't smoke
2. Maintain a healthy weight
3. Engage in regular physical activity
4. Eat a healthy diet
5. Manage blood pressure
6. Take charge of your cholesterol
7. Keep blood sugar, or glucose at low levels
1. Don't smoke
2. Maintain a healthy weight
3. Engage in regular physical activity
4. Eat a healthy diet
5. Manage blood pressure
6. Take charge of your cholesterol
7. Keep blood sugar, or glucose at low levels