There's an easy recipe if your goal is to keep away problems like heart disease and strokes.
Eat more fruits and veggies.
Choose whole grains. Try brown rice instead of white. Switch to the whole wheat pasta.
Choose lean proteins likely poultry, fish, beans, and legumes.
Cut down on processed foods, sugar, salt, and saturated fat.
When eating healthy, flexibility at every turn works good, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet routine, go for it. If not it, it's OK. "Find out what works for you."
Tricia Montgomery, 52, the founder of the K9 Fit Club, knows first-hand how to the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't allow myself anything," she says. "I still have dessert key lime pie, and I like frozen gummy bears, but moderation is the key."
Exercise Every Day
The more and more active you are, the better, Meng says. Exercise boosts your heart and health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, as like brisk walking or dancing, A best for every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of the strength training, too.
If you're busy, try short bursts of activity throughout of the day. Walk to every The best target is 10,000 steps in a day. Take the stairs. Park your car far away from on your destination.
Montgomery exercises every day, at every turn with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. "I am only a huge Pilates fan," she says.
Lose Weight
When you shed pounds you will lower your risk of the heart disease, type 2 diabetes, and cancer.
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