The ticker is the clicker to cardiovascular disease, diabetes, cancer, and chronic respiratory disease, not just in adult men and women but teens, young adults and in children. The goal of World Heart Day is to reduce these diseases 25-percent by the year 2025 just by being aware of taking better care of yourself and making healthier choices for your family’s health.
Prevention and control
None of the diseases listed are contagious but they are the most acquired diseases for people under the age of 25, not just in the United States but especially in developing countries. Below are a list of prevention lifestyle measures everyone can integrate and instill for a heart healthy plan. It’s easier than you think.
1. Control your portion size. Right away it doesn't look like fun does it? Granted judging serving size is a learned skill, but most portion sizes are the size of a baseball and not a softball. Enlist your kids to help judge baseball or softball portions, and this keeps them proactive in a healthy lifestyle for themselves as well. This also rules out second helpings on a daily basis. Save the second helpings for birthdays or holidays.
2. Eat more fruits and vegetables. They are low in calorie, nutrient-rich, and contain less sodium and are not deep fried.
3. Whole grains. Pasts and bread are not off the menu as long as they are unrefined. Whole grains are high in fiber and roughage that act as Mother Nature’s intestinal broom to sweep out “clog” in the nooks and crannies of your intestinal tract and arteries.
4. Become aware of the fats in your diet. Not all fat is unhealthy, you need some in your diet to keep your skin and hair soft and supple. Whole grain, fruits and vegetables contain fats that are naturally healthy. Saturated fats and transfats by way of fried foods means limiting your intake of them or with the goal of cutting them out altogether. Use real butter instead of margarine and vegetable or olive oil for cooking. Crisco makes a darn good homemade biscuit, this is one place where portion control helps to guide your healthy intake. A healthy mayonnaise, eggless, low calorie or one that is low-fat is a good substitute for Crisco.
5. Choose low fat or no fat protein options. Fruits and vegetables reign supreme in this area as well as sport or dietary protein supplements.
6. Woahh horsies on the salt. Canned and processed foods are the worst category to find loads of salt in. Including fresh made, home cooked meals into your schedule will do a world heart health of good for you. Low salt or no salt condiments are available.
7. Incorporate physical activity. Twenty to thirty minutes four to five days a week minimum is so much better than being completely sedentary and cleans the clog and gets the flow going in the veins and arteries and the intestinal tract and for your brain. Oxygen in the lungs and happiness in your mood and adding weight training by doing floor exercises or actual weights, makes living that much easier on you.
8. Every day desserts can hurt you. Allow sweet treats on holidays and birthdays. Once a week is a good place to start if you are one to eat pie daily or candy or cakes, and ice cream, if overindulgence is the rule rather than the exception.
Happy World Heart Day
Less stress could very easily be listed here on the list, but if you are taking measures in eat healthier and instill physical activity you have a wall built up to the ravages of stress. World Peace Day is Sept. 2. If your stress is prolonged, longer than a week, you need to find ways of limiting or getting away from the stress, not to mention increasing your vitamin intake, sleep and physical activity as ways to handle the stress.
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