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Are You at Risk for Heart Attack or Stroke?
Helpful Hints
- A good aerobic program provides continuous exertion of large muscle groups that work the cardio-respiratory system. Start slowly, but do something every day. Before you know it, your exercise program will become a habit. Once you feel the benefits you won't be able to imagine how you existed without it.
- Start out slowly and set realistic goals. Don't be a weekend warrior, and don't overestimate your abilities. It's better to play it safe, than to injure a muscle or ligament.
- Drink plenty of water before, during and after exercise.
- Warm up those muscles. Stretch your hamstrings, quads, and lower legs before starting any exercise.
- Cool down with the same easy stretches.
- Listen to your body. Most injuries occur when people get tired. Tripping or loss of balance can indicate fatigue. And a sharp pain or swelling means you've overdone it. If you have, apply ice as soon as possible (20 minutes on and 20 minutes off).
Caution: If you've been inactive, make sure you consult with a health practitioner before beginning any form of exercise.
How to feed a healthy heart
- Take Policosanol to reduce cholesterol.
- Include one high-quality, low-fat protein each day, such as: fresh fish, turkey or chicken, low-fat beef, eggs, low-fat dairy products, soy protein, tofu products, legumes (beans and rice together make a complete protein), etc.
- Fats are important! But it's just important to know which fats to eat and which not to eat! Eat cold-pressed olive oil on your salad, cook with canola oil, and eat avocados, soy cheese, and goat cheese in moderation. You naturally obtain plenty of fat through foods like seeds and nuts, and low-fat dairy products, so maintain a watchful eye. And stay away from saturated fats such as butter. There's lots of saturated fat in meat and dairy, so cut down on these types of foods.
- Eat a whole foods, high-fiber diet including lots of colorful fruits and veggies, which contain heart-healthy flavonoids. These micronutrients—found only in plants—act as blood thinners and antioxidants that protect blood cells from disease. Flavonoids also help prevent blood clots, says John D. Folts, PhD, professor of medicine at the University of Wisconsin Medical School in Madison.
- Reduce your intake of carbohydrates! Carbohydrates, especially sugars and starchy food, convert to glucose rapidly, triggering increases in insulin levels. Not only will it make you fat but insulin is highly atherogenic (causes athersclerosis).
- Add garlic, flaxseed oil and cold-water/deep sea fish to your diet to maintain healthy cholesterol levels.
- Supercharge your diet with a good multivitamin/mineral complex.
- Stop smoking!
- Practice a stress reduction technique such as yoga or meditation; get a massage.
- And don't forget to drink at least 8-10 glasses of water each day to keep your body hydrated and to flush out toxins.
Reduce cholesterol with Policosanol and see the amazing results!
Editor's Note:
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This article is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a physician before embarking on a dietary supplement program.
References
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Blake, G.H. & Triplett, L.C. (1995). Management of Hypercholesterolemia. American Family Physician, 51, 5, p. 1157-1169. Retrieved March 26, 2002 from Expanded Academic ASAP.