The Wellness of YOU! – # 95 – Heart Health

According to the American Heart Association, more than 900,000 Americans die of cardiovascular disease each year. In fact, more women die of heart disease than breast cancer.

What you may not realize is that you have the power to change this statistic, especially if you are following a good nutrition and weight loss program.

Heart disease can be prevented — and even reversed — by adopting a weight-healthy lifestyle that emphasizes healthy fats, lean protein, the right carbs, and a regular fitness routine. These principles are the foundation of the South Beach Diet®, which was designed by preventive cardiologist Dr. Arthur Agatston to help his patients avoid heart disease, and which I follow faithfully every day.

Here are just a few ways to reduce your risk of developing heart disease:

1. Eat a heart-healthy diet that includes whole grains, good fats (like those from omega-3-rich fish, extra-virgin olive oil, and nuts), plenty of fruits and vegetables, beans, low-fat dairy products, and lean sources of protein (like poultry and lean cuts of beef, such as tenderloin and top round). Incorporating these heart-friendly foods into your meal plan will also lower your saturated fat intake and, thus, your risk of heart disease.

2. Exercise regularly. It will help improve blood chemistry, reduce stress, and improve cardiovascular fitness. You should strive to get 20 to 30 minutes of cardiovascular exercise most days of the week, as well as a balanced routine of strength training and stretching. If going to the gym doesn’t inspire you, find a source of physical activity that you find fun. Try connecting with friends during brisk walks, or take dancing classes (think salsa or jive).

3. Maintain a healthy weight (especially important if you are considered obese: designated as a BMI of 30 or above). The closer you are to your recommended weight (a BMI between 18.5 and 24.9 is considered ideal), the less strain there is on your heart.

4. Quit smoking. Even if you’ve tried before, there are now many methods and organizations to help you kick the habit. Ask your doctor for his or her recommendations — but make this a “must-do”.

5. Lower stress and learn to manage your anger. Maybe this means making only the commitments you can handle, or maybe you’ll want to try relaxation techniques such as meditation or yoga.

6. See a doctor for routine screenings to check blood pressure, cholesterol, blood sugar, and triglyceride levels. Your doctor can also give you personalized advice on how to maintain a healthy heart.

7. Drink alcohol in moderation (if you do at all). Excess alcohol can elevate your triglyceride levels and increase your risks for heart failure and high blood pressure. Up to two glasses of alcoholic beverages are permitted per day once you reach Phase 2 of the South Beach Diet® (remember, no alcohol in Phase 1). Your choices include wine, vodka, gin, whisky, scotch, bourbon, tequila, or rum. If you use a mixer, make sure it’s sugar free. Finally, drink alcohol before or during a meal, since the food will help slow absorption of alcohol into your bloodstream.

As always, remember to follow a good-fat — good-carb diet. And do whatever you can, within your doctors recommendations, to keep up with the exercise part of your program. The benefits are priceless.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back soon with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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