Heart attack is considered to be a man's ailment, but the truth is, heart disease kills more women than men each year - nearly 460,000 per year. That's more than those who died from all types of cancers combined. As it is considered to be a male’s disease, it is unfortunate that doctors often neglect female’s symptoms until it’s becomes too serious. There is no valid reason for that kind of neglect and incompetence from health professionals, but there may be a reason why so many women suffer from heart disease.
According to research the lack of sleep may be a defining factor for women getting heart diseases. It was reported that women who get less than 5 hours of sleep per night had unusually high amounts of protein in their blood. One of those proteins, hs-CRP, or C-Reactive Protein, is the leading indicator of pending heart attack.
Heart attack is only one of the serious diseases associated with high levels of CRP in the blood, but people with high CRP levels are four and a half times more likely to have a heart attack than those with normal levels. They're a more reliable indicator than either cholesterol or homocysteine in predicting the risk of a heart attack.
Interestingly, lack of sleep did not cause the same rise in CRP in men.
High levels of CRP are commonly caused by inflammation in the body. This can be a reaction to an infection, toxins, burns, or injury. Only recent studies have shown that increased CRP is a reaction to lack of sleep in women. While elevated levels will decline when caused by other sources, consistent lack of sleep will keep levels high.
Knowing this, and knowing that women generally short themselves on sleep in order to keep up with the demands of both work and family, it is no wonder that more women than men are dying from heart disease.
So ladies, next time you're tempted to stay up an extra hour to get the kitchen clean or make sure everyone in the family has their breakfast early in the morning, please resist! Teach your family to take care of some things themselves so you can get the sleep you require.
They may love and appreciate the things you do for them, but they also want you to be alive and healthy to enjoy life with them.
Showing posts with label cardio health. Show all posts
Showing posts with label cardio health. Show all posts
Monday, February 15, 2010
Monday, February 8, 2010
Cardio health: Avoid Roller Coasters
When was the last time you had an enjoyable and thrilling roller coaster ride? A year ago? Six months ago? Or is it just last weekend? Well, maybe this will make you think twice about it the next time you visit that favourite amusement park of yours.
According to a research conducted by University Hospital (Mannheim, Germany), roller coasters are not good for the heart, especially so for those suffering from existing heart diseases. In the United States alone, 1 in 150 million roller coaster rides result in death and there are 900 million of such rides each year. So how does roller coaster rides affect our heart health? They can be summed up in one major point as shown below:
- Irregular heartbeat
During the ascending part of the ride, your heart beats faster as a result of your psychological stress and fear that builds up in you. According to studies, the riders’ average maximum heart rates soared to an average 153 beats per minute compared to an average heart rate of 91 beats per minute when at rest. This tremendous increase in heart rate results in irregular heartbeat for a few minutes later on after the ride has stopped. Even for those whose heartbeat rates have returned to normal, it is likely that sinus arrhythmia would have caught up with them. For your information, sinus arrhythmia is the anxious state of slowing down the heart while breathing out and increasing of the heartbeat during inspiration. The abnormality could prove to be dangerous and even deadly if it remained untreated.
Calling out to roller coaster enthusiasts out there, this is by no means the end of all rides, but sadly sometimes it is through phobias and fears that we realise how fragile our health and lives are. So do cherish and take good care of your heart! Now that you know about the harmful effects, you wouldn’t want to lead a life with regrets, do you?
According to a research conducted by University Hospital (Mannheim, Germany), roller coasters are not good for the heart, especially so for those suffering from existing heart diseases. In the United States alone, 1 in 150 million roller coaster rides result in death and there are 900 million of such rides each year. So how does roller coaster rides affect our heart health? They can be summed up in one major point as shown below:
- Irregular heartbeat
During the ascending part of the ride, your heart beats faster as a result of your psychological stress and fear that builds up in you. According to studies, the riders’ average maximum heart rates soared to an average 153 beats per minute compared to an average heart rate of 91 beats per minute when at rest. This tremendous increase in heart rate results in irregular heartbeat for a few minutes later on after the ride has stopped. Even for those whose heartbeat rates have returned to normal, it is likely that sinus arrhythmia would have caught up with them. For your information, sinus arrhythmia is the anxious state of slowing down the heart while breathing out and increasing of the heartbeat during inspiration. The abnormality could prove to be dangerous and even deadly if it remained untreated.
Calling out to roller coaster enthusiasts out there, this is by no means the end of all rides, but sadly sometimes it is through phobias and fears that we realise how fragile our health and lives are. So do cherish and take good care of your heart! Now that you know about the harmful effects, you wouldn’t want to lead a life with regrets, do you?
Thursday, February 4, 2010
Cardio Health: Consuming Dark Chocolate
Well, here’s something for the chocolate lovers out there to rejoice. According to a study conducted by the University of California in San Francisco, dark chocolates are found to be good for the heart.
How I wish I was one of the volunteers for that experiment! Anyway, here are the findings:
1. The flavoniods in the dark chocolates keep cholesterol from gathering in blood vessels, which reduces the risk of blood clots and slows down the immune responses that lead to clogged arteries.
2. Eating dark chocolates reduces the blood pressure as well.
3. Dark chocolate lowers the amount of C-reactive protein in the blood. And people with low C-reactive protein in their blood have a lower level of chronic inflammation which reduces the risk of contracting heart diseases.
According to the study, people who eat dark chocolate regularly in small servings, have significantly lower levels of C-reactive protein.
It is no doubt that a little dark chocolate is good for our heart. However, excessive consumption of anything has never been advisable. Eat in moderation!
How I wish I was one of the volunteers for that experiment! Anyway, here are the findings:
1. The flavoniods in the dark chocolates keep cholesterol from gathering in blood vessels, which reduces the risk of blood clots and slows down the immune responses that lead to clogged arteries.
2. Eating dark chocolates reduces the blood pressure as well.
3. Dark chocolate lowers the amount of C-reactive protein in the blood. And people with low C-reactive protein in their blood have a lower level of chronic inflammation which reduces the risk of contracting heart diseases.
According to the study, people who eat dark chocolate regularly in small servings, have significantly lower levels of C-reactive protein.
It is no doubt that a little dark chocolate is good for our heart. However, excessive consumption of anything has never been advisable. Eat in moderation!
Monday, February 1, 2010
Cardio Health: Dangers of Smoking
Smoking is highly detrimental to health, especially towards our cardio health. As one of the major causes of coronary heart disease amongs urban dwellers, every puff of smoke that you take decreases your lifespan by seconds. Heart disease is the number one killer disease in Singapore. This probably has got to do with the increasing number of smokers in the Singapore.
How smoking leads to coronary heart disease:
1. The carbon monoxide present in the cigarettes attaches to the haemoglobin which prevents the red blood cells from carrying oxygen to the heart and throughout the rest of the body.
2. Blood pressure is also raised as a result of the nicotine present in the cigarette which constricts the arteries throughout the body. This puts tremendous amount of stress on the heart as the heart now has to work harder.
3. Smoking also decreases the levels of high-density lipoproteins (HDL) aka good cholesterol while increasing the production of low-density lipoproteins (LDL) aka bad cholesterol.
Besides increasing the risk of coronary heart disease, smoking also has other harmful effects which include:
1. Obesity: According to research, smokers are 3 times more at risk of becoming obese than non-smokers.
2. Lung cancer: Smoking makes you 10 times more at risk of lung cancer than non-smokers.
3. Yellow teeth and bad breath: Just imagine yourself going for a nice date; you wouldn’t want anything to go wrong, would you?
4. Passive smoking: Maybe your loved ones and friends are not smoking. However, if they inhale your puffs when you breathe out, they are actually getting the same amount of negative effects, if not worse.
As you can see, smoking is one of the worst habits that you can develop. I know that quitting smoking is not easy due to the craving for nicotine; however here are some ways that have worked well for my friends:
1. Make an effort to reduce smoking, not to stop completely. You will fail if you attempt to immediately stop smoking. Attempt to cut the number of sticks per day.
2. Aim to reduce 1 stick per day. Hold onto to the 1 stick reduction for 7 days.
3. Then reduce 2 sticks per day and hold onto to that reduction for 7 days.
4. Do it again and again until you become used to not smoking.
This method works well with visualization and imagination. The whole idea is to reduce the withdrawal symptoms and build up your tolerance towards lesser smoking. This definitely takes time. But for the sake of your cardio health, your body and your loved ones, it is an endeavour that you must not give up!
How smoking leads to coronary heart disease:
1. The carbon monoxide present in the cigarettes attaches to the haemoglobin which prevents the red blood cells from carrying oxygen to the heart and throughout the rest of the body.
2. Blood pressure is also raised as a result of the nicotine present in the cigarette which constricts the arteries throughout the body. This puts tremendous amount of stress on the heart as the heart now has to work harder.
3. Smoking also decreases the levels of high-density lipoproteins (HDL) aka good cholesterol while increasing the production of low-density lipoproteins (LDL) aka bad cholesterol.
Besides increasing the risk of coronary heart disease, smoking also has other harmful effects which include:
1. Obesity: According to research, smokers are 3 times more at risk of becoming obese than non-smokers.
2. Lung cancer: Smoking makes you 10 times more at risk of lung cancer than non-smokers.
3. Yellow teeth and bad breath: Just imagine yourself going for a nice date; you wouldn’t want anything to go wrong, would you?
4. Passive smoking: Maybe your loved ones and friends are not smoking. However, if they inhale your puffs when you breathe out, they are actually getting the same amount of negative effects, if not worse.
As you can see, smoking is one of the worst habits that you can develop. I know that quitting smoking is not easy due to the craving for nicotine; however here are some ways that have worked well for my friends:
1. Make an effort to reduce smoking, not to stop completely. You will fail if you attempt to immediately stop smoking. Attempt to cut the number of sticks per day.
2. Aim to reduce 1 stick per day. Hold onto to the 1 stick reduction for 7 days.
3. Then reduce 2 sticks per day and hold onto to that reduction for 7 days.
4. Do it again and again until you become used to not smoking.
This method works well with visualization and imagination. The whole idea is to reduce the withdrawal symptoms and build up your tolerance towards lesser smoking. This definitely takes time. But for the sake of your cardio health, your body and your loved ones, it is an endeavour that you must not give up!
Thursday, January 28, 2010
Cardio Health: Cold Temperature Hurts
If you are planning for your winter vacation trip, please do remember to include a few more pieces of clothing in your things-to-bring list. Dressing appropriately and adequately should be your most important consideration when going on a holiday.
Harsh temperatures and climates can be deadly, especially to your heart.
1. In cold climates, your blood vessels constrict in order preserve heat in your body. This causes your heart to work harder so as to squeeze blood through the narrow vessels, leading to an increase in blood pressure. Although typically the increase in blood pressure is published to be between 12 to 18mm Hg, which is not a significant increase for a healthy person, it may be a deciding factor for someone who is already suffering from high blood pressure.
2. Symptoms of angina could also develop as a result of lack of oxygen supply. As the narrow vessels restrict the blood supply, the amount of oxygen transported may be inadequate. Angina is defined as an uncomfortable feeling or pain in the chest.
3. Blood composition may also change due to low temperatures. The amount of particles in the blood, such as platelets, red blood cells, fibrinogen and cholesterol increases in cold temperatures and make the blood become thicker. This decrease in blood viscosity increases the risk of blood clotting and may lead to blocked vessels in the heart, brain or lungs.
While there is no doubt that avoiding the cold is the best form of prevention, it is not always the most practical option. Life still has to go on and work still has to be done during cold weather. Just remember to don a thick sweater and jersey when heading out during winter.
Harsh temperatures and climates can be deadly, especially to your heart.
1. In cold climates, your blood vessels constrict in order preserve heat in your body. This causes your heart to work harder so as to squeeze blood through the narrow vessels, leading to an increase in blood pressure. Although typically the increase in blood pressure is published to be between 12 to 18mm Hg, which is not a significant increase for a healthy person, it may be a deciding factor for someone who is already suffering from high blood pressure.
2. Symptoms of angina could also develop as a result of lack of oxygen supply. As the narrow vessels restrict the blood supply, the amount of oxygen transported may be inadequate. Angina is defined as an uncomfortable feeling or pain in the chest.
3. Blood composition may also change due to low temperatures. The amount of particles in the blood, such as platelets, red blood cells, fibrinogen and cholesterol increases in cold temperatures and make the blood become thicker. This decrease in blood viscosity increases the risk of blood clotting and may lead to blocked vessels in the heart, brain or lungs.
While there is no doubt that avoiding the cold is the best form of prevention, it is not always the most practical option. Life still has to go on and work still has to be done during cold weather. Just remember to don a thick sweater and jersey when heading out during winter.
Thursday, January 21, 2010
Cardio Health: Drink to your Heart’s Content
Here is an interesting health tip. Drink. Yes, drinking! And I mean alcohol.
Well, do not be surprised. Although very often we hear that consuming alcohol is bad for our health, studies have shown that drinking moderately can actually help to protect our heart from diseases and breakdowns.
Here’s how moderate drinking helps:
1. Moderate alcohol intake improves fat balance in the blood and improves anti-clotting factors in our bodies. Alcohol also has a mild anti-coagulating effect, keeping platelets from clumping together to form clots.
2. Alcohol increases the levels of high-density lipoprotein, also known as good cholesterol, protects against the formation of plaques on blood vessel walls.
3. Drinking alcohol moderately also helps to regulate the level of insulin in the body.
Typically, a woman's body metabolizes alcohol differently so that 1 alcoholic beverage in a woman is equal to 2 in a man. Also, the older you are, the less efficiently the body metabolizes alcohol. However, it has to be noted that the level of moderate drinking varies from one individual to another. Although defined as less than four ounce equivalents per day, moderate drinking for one may be excessive drinking (or even crossing the legally drunk limit) for another. So, the next time, before you finish that last few cans in your fridge, do remember your threshold for alcohol. You wouldn’t want to suffer that horrendous hangover the next morning, do you?
Well, do not be surprised. Although very often we hear that consuming alcohol is bad for our health, studies have shown that drinking moderately can actually help to protect our heart from diseases and breakdowns.
Here’s how moderate drinking helps:
1. Moderate alcohol intake improves fat balance in the blood and improves anti-clotting factors in our bodies. Alcohol also has a mild anti-coagulating effect, keeping platelets from clumping together to form clots.
2. Alcohol increases the levels of high-density lipoprotein, also known as good cholesterol, protects against the formation of plaques on blood vessel walls.
3. Drinking alcohol moderately also helps to regulate the level of insulin in the body.
Typically, a woman's body metabolizes alcohol differently so that 1 alcoholic beverage in a woman is equal to 2 in a man. Also, the older you are, the less efficiently the body metabolizes alcohol. However, it has to be noted that the level of moderate drinking varies from one individual to another. Although defined as less than four ounce equivalents per day, moderate drinking for one may be excessive drinking (or even crossing the legally drunk limit) for another. So, the next time, before you finish that last few cans in your fridge, do remember your threshold for alcohol. You wouldn’t want to suffer that horrendous hangover the next morning, do you?
Monday, January 11, 2010
Cardio Health: 7 Easy Ways to Keep Your Heart Healthy
1. Exercise regularly. A regular workout is good for your heart as well as your waistline. The best exercises are aerobic exercises. Aerobic exercises will push your heart to work harder, thereby pumping more oxygen via the flow of blood. Thus by pumping your heart aerobically, it becomes fitter and stronger. The right level for good heart health should be somewhere between your resting heart rate and your maximum heart rate. A good rule of thumb is that if you can converse as you exercise, you are not overdoing it.
2. Eat colorful, low-fat meals. Adding color to your meals will give you a lot of nutrition to help you maintain good heart health. As you concentrate on vegetable produce as a key element in your diet, remember that these foods should not be drowned in heavy fats. Accompany them with fish or lean chicken for a low-fat meal.
3. Get good sleep. Getting sufficient quality sleep is vital for a strong heart. A strong correlation seems to exist between a lack of sleep and developing certain heart conditions. It appears that 7 to 8 hours is about right, while 5 or less can be harmful. Even sleeping too much may be a heart risk. Do yourself a favor and get just the right amount of sleep.
4. Reduce your stress. Stress not only creates problems within your body, such as dangerously elevated levels of certain hormones; it may also contribute to how you manage your other risks. When you are under stress, you are not so focused on what you eat, how you exercise, and other habits you might have. You can improve your health by learning to meditate, pray, or just plain relax.
5. Take fish oil supplements. Omega-3 fish oil supplements have been shown to help with certain aspects of heart health. If your triglycerides are high, it can be a precursor to heart problems if not treated. Omega-3 fish oil supplements can lower those triglycerides significantly or keep them at a healthy level. Omega-3 has also been shown to help by reducing arrhythmias and decreasing plaque in the circulatory system. [Note: MyHealthyLifestyle has a product called Cardio Protec that has multiple action against triglycerides and cholesterol.]
6. Try garlic. You may or may not decide to use them as a part of your daily regimen. The evidence on whether garlic helps your heart is mixed. It seems to lower blood cholesterol somewhat, and may lower blood pressure. It can be helpful, and many people have seen good results from using it. With the proper recipe, garlic can create some really nice culinary experiences.
7. You can get a supplement containing plant sterols. Plant sterols are well known for their ability to maintain low cholesterol levels. They work by imitating cholesterol and preventing its absorption into the body. They can be found added to certain foods or in capsule form as supplements.
2. Eat colorful, low-fat meals. Adding color to your meals will give you a lot of nutrition to help you maintain good heart health. As you concentrate on vegetable produce as a key element in your diet, remember that these foods should not be drowned in heavy fats. Accompany them with fish or lean chicken for a low-fat meal.
3. Get good sleep. Getting sufficient quality sleep is vital for a strong heart. A strong correlation seems to exist between a lack of sleep and developing certain heart conditions. It appears that 7 to 8 hours is about right, while 5 or less can be harmful. Even sleeping too much may be a heart risk. Do yourself a favor and get just the right amount of sleep.
4. Reduce your stress. Stress not only creates problems within your body, such as dangerously elevated levels of certain hormones; it may also contribute to how you manage your other risks. When you are under stress, you are not so focused on what you eat, how you exercise, and other habits you might have. You can improve your health by learning to meditate, pray, or just plain relax.
5. Take fish oil supplements. Omega-3 fish oil supplements have been shown to help with certain aspects of heart health. If your triglycerides are high, it can be a precursor to heart problems if not treated. Omega-3 fish oil supplements can lower those triglycerides significantly or keep them at a healthy level. Omega-3 has also been shown to help by reducing arrhythmias and decreasing plaque in the circulatory system. [Note: MyHealthyLifestyle has a product called Cardio Protec that has multiple action against triglycerides and cholesterol.]
6. Try garlic. You may or may not decide to use them as a part of your daily regimen. The evidence on whether garlic helps your heart is mixed. It seems to lower blood cholesterol somewhat, and may lower blood pressure. It can be helpful, and many people have seen good results from using it. With the proper recipe, garlic can create some really nice culinary experiences.
7. You can get a supplement containing plant sterols. Plant sterols are well known for their ability to maintain low cholesterol levels. They work by imitating cholesterol and preventing its absorption into the body. They can be found added to certain foods or in capsule form as supplements.
Thursday, January 7, 2010
Cardio Health: Combating Diabetes
Most diabetics die from heart disease. If you are insulin insensitive type II diabetic, that means your body produces sufficient insulin, but the cells at the receptor sites do not respond because the receptor sites are clogged up by fat and cholesterol, becoming insensitive to insulin.
The damaged receptor sites cause the fluctuations in blood sugar, that leads to inner arterial wall damage. The major cause of insulin insensitive type II diabetes is uncontrolled diet with high intake of saturated fats. If you don't change your diet, the continual build up of high levels of cholesterol in arteries and receptor sites will make them even more difficult for blood to pass through, causing severe cases of diabetes, leading to higher blood pressure and cardiovascular disease. These are the risk factors and you must take steps to protect your heart.
Here are 3 tips that are recommended for you to protect your heart if you are a diabetic:
1. Control your cholesterol:
Even if your cholesterol falls within the healthy range, as a diabetic you still have to be conscious of your cholesterol level. Exercise and a healthy diet featuring plenty of vegetables, fruits, and whole grain; and cut back on meat and saturated fat would help you to get your cholesterol in line.
2. Reduce the Pressure:
Your risk of high blood pressure doubles as a diabetic and high blood pressure causes up to 75% of all heart disease in diabetics. But to get your blood pressure in the range of 135/85, you must have a proper diet---low in red meat, saturated fat and high in fruits, vegetables, and whole grains.
3. Give up smoking and alcohol:
The easy way to lower your risk of cardiovascular disease is to quit smoking and cut down on drinking. This is something many of us hear all the time, and it is true.
As a diabetic, your risk of getting heart diseases is roughly 4 times higher. Please do take good care of your heart and cut down on sugars, it will do you good!
The damaged receptor sites cause the fluctuations in blood sugar, that leads to inner arterial wall damage. The major cause of insulin insensitive type II diabetes is uncontrolled diet with high intake of saturated fats. If you don't change your diet, the continual build up of high levels of cholesterol in arteries and receptor sites will make them even more difficult for blood to pass through, causing severe cases of diabetes, leading to higher blood pressure and cardiovascular disease. These are the risk factors and you must take steps to protect your heart.
Here are 3 tips that are recommended for you to protect your heart if you are a diabetic:
1. Control your cholesterol:
Even if your cholesterol falls within the healthy range, as a diabetic you still have to be conscious of your cholesterol level. Exercise and a healthy diet featuring plenty of vegetables, fruits, and whole grain; and cut back on meat and saturated fat would help you to get your cholesterol in line.
2. Reduce the Pressure:
Your risk of high blood pressure doubles as a diabetic and high blood pressure causes up to 75% of all heart disease in diabetics. But to get your blood pressure in the range of 135/85, you must have a proper diet---low in red meat, saturated fat and high in fruits, vegetables, and whole grains.
3. Give up smoking and alcohol:
The easy way to lower your risk of cardiovascular disease is to quit smoking and cut down on drinking. This is something many of us hear all the time, and it is true.
As a diabetic, your risk of getting heart diseases is roughly 4 times higher. Please do take good care of your heart and cut down on sugars, it will do you good!
Monday, January 4, 2010
Cardio Health: Eating Healthily
It is commonly said that you are what you eat. This statement applies especially towards keeping our hearts healthy. You can cut your risk of heart disease by increasing your intake of fruits and vegetables.
The Journal of Nutrition reported in the October issue that each vegetable or fruit serving that is added to your daily diet can cut your risk of heart disease by as much as 7%.
To achieve the maximum benefits from vegetables and fruits as part of a healthy eating plan - follow these simple guidelines:
1) Vary the types of fruits you eat. It does not matter if the fruits are fresh, frozen, canned, or dried. An individual who consumes 2,000 calories a day should aim to eat approximately 2 cups of fruit a day. That is roughly 3-4 servings of fruits daily.
2) Eat a variety of vegetables. Think color when choosing vegetables, dark greens, and orange vegetables have the most nutrients. Try a variety of dark green vegetables, carrots, and other vegetables. The darker coloured vegetables tend to have more nutritional value.
3) Drink 3 cups of low fat or fat free milk per day. You can substitute with low fat yogurt or low fat cheese (1½ ounces of cheese equals 1 cup of milk).
4) Choose high Fiber multigrain breads rather than white breads. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta.
5) Protein is important to your overall health. Protein builds muscle. More muscle content increases your metabolism. Aim for one gram of protein per pound of bodyweight. Choose lean meats and poultry. Bake it, broil or grill it.
6) Drink 6-8 glasses of water per day to keep the body hydrated
7) Reduce sodium, fats and trans fats in your diet. Read the Nutrition Facts label on foods. Choose and prepare foods and beverages with little salt or added sugar.
Always take care with what you eat and your heart will love you more than ever.
The Journal of Nutrition reported in the October issue that each vegetable or fruit serving that is added to your daily diet can cut your risk of heart disease by as much as 7%.
To achieve the maximum benefits from vegetables and fruits as part of a healthy eating plan - follow these simple guidelines:
1) Vary the types of fruits you eat. It does not matter if the fruits are fresh, frozen, canned, or dried. An individual who consumes 2,000 calories a day should aim to eat approximately 2 cups of fruit a day. That is roughly 3-4 servings of fruits daily.
2) Eat a variety of vegetables. Think color when choosing vegetables, dark greens, and orange vegetables have the most nutrients. Try a variety of dark green vegetables, carrots, and other vegetables. The darker coloured vegetables tend to have more nutritional value.
3) Drink 3 cups of low fat or fat free milk per day. You can substitute with low fat yogurt or low fat cheese (1½ ounces of cheese equals 1 cup of milk).
4) Choose high Fiber multigrain breads rather than white breads. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta.
5) Protein is important to your overall health. Protein builds muscle. More muscle content increases your metabolism. Aim for one gram of protein per pound of bodyweight. Choose lean meats and poultry. Bake it, broil or grill it.
6) Drink 6-8 glasses of water per day to keep the body hydrated
7) Reduce sodium, fats and trans fats in your diet. Read the Nutrition Facts label on foods. Choose and prepare foods and beverages with little salt or added sugar.
Always take care with what you eat and your heart will love you more than ever.
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