When you make the decision to eat healthier, to get into shape, and become more fit, you also need to consider eating better for the health of your heart. You need to include more fresh vegetables and fresh fruits and stick with leaner proteins to promote your heart health.
Also in order to maintain the health of your heart, consider the following:
Stay away from canned and prepackaged foods. These typically are high in sodium and eating too much salt will lead to high blood pressure and eventual problems with your heart.
Choose to eat smart protein foods, including fish, chicken, and lean meats. Non or low-fat dairy products and legumes are also heart-smart sources of protein.
Don’t skip out on fat. You should stay away from trans-fats and saturated fats but consume monosaturated fats such as those found in olive oil and omega-3 fatty acids, which you can get from fish, certain vegetables, and nuts.
Increase your intake in soluable fiber, which is found in oat bran, green vegetables, beans, and citrus fruits. These soluable fibers help to lower levels of cholesterol, leaving your heart in better shape.Leading a sedentary lifestyle is one of the main risk factors for heart disease. You need to work at strengthening your heart and improving your cardiovascular system. Other reasons that exercise and activity is important to your heart health is:
In addition to eating better for your heart, you also need to incorporate heart-healthy fitness activities into your daily routine.
* You will improve your circulation so your body will be able to use oxygen more efficiently.
* You will increase the levels of your energy so you’ll experience less fatigue and incidents of shortness of breath.
* You will lower your blood pressure levels.
* You will build up your levels of endurance.
* You will learn to improve your balance and body flexibility.
* You will strengthen your bones.
* You will improve your overall strength and muscle tone.
* You will reduce the amount of your body fat and enable you to maintain a healthy weight.
* You will also give your heart a break from stress, anxiety, tension, and depressive episodes.
* You will be able to get more rest at night and improve your quality of sleep.
Types of Exercise
Make sure you start out each activity with the proper amount of stretching. Stretch your arms and legs to prep your muscles for the exercises you are able to perform. This prep work helps to prevent injury or muscle exertion. It will also help keep you more flexible.
Aerobic and Cardiovascular Workouts
Using the large muscle groups, these types of exercises will strengthen the heart and lungs so your body can use oxygen more effectively. Examples of aerobic exercises include walking, running, cycling, jumping rope, and water aerobics. Perform routine exercises for 20-30 minutes a day.
Repeatedly tightening the muscles with exercises until it tires out will help strengthen the body and the heart.
Tisha Kulak Tolar is a writer for Fit4EverYoung.com, where she writes about bodybuilding, exercise, general health and fitness, nutrition and supplements.
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