Regular exercise is very important for building
a strong heart and to help keep it strong. The best kinds of exercises for
developing and maintaining good cardiovascular health are those that provide
an aerobic workout. Aerobic workouts include activities that can be sustained
for long periods of time without experiencing too much fatigue, as a result of
the body's ability to deliver and utilize oxygen efficiently. Performing
aerobic exercise with enough intensity and for extended periods of time will
raise the heart rate, allowing your heart muscle to be worked sufficiently to
increase your cardiovascular health and reduce your risk of heart disease.
Examples of aerobic exercises include walking,
jogging, bicycling, hiking, cross-country skiing, and swimming. Ideally, a
minimum of 30 minutes of some sort of aerobic activity daily should be
incorporated into your lifestyle. But, any exercise is better than no
exercise, at all. (Seek the advice of your physician before beginning any
exercise program.)
Exercise is Not Enough - Watch What You Eat
When it comes to keeping your heart healthy,
regular exercise is extremely important. However, it simply is not enough! The
kinds of food that you consume daily play a vital role in heart health, as
well.
What kinds of foods should you eat in your
efforts to lower your risk of heart disease? And, what kinds of foods should
you avoid?
One healthy choice to consider is eating fish a
few times per week, instead of eating lots of meats that are high in saturated
fat. The best fish to eat are those which are highest in essential omega-3
fats, such as salmon and tuna. Fish is also a good source of protein.
It is important to limit your intake of foods
that are high in saturated fat, such as greasy hamburgers, fatty cheeses, and
ice cream. No more than 10 percent of your daily calories should come from
saturated fats, according to the American Heart Association. Too many
saturated fats in your diet can lead to clogged arteries and high cholesterol
levels. Some fat in your diet is necessary, however.
Try to make the bigger percentage of your daily
fat intake monounsaturated fats, such as canola oil or olive oil, which seem
to be more heart-healthy than saturated and polyunsaturated fats. And, limit
your total daily fat intake to a maximum of 30 percent of your daily calorie
intake.
Other dietary measures to take towards
preventing heart disease include eating sufficient amounts of foods rich in
soluble fiber, such as oats, beans, and split peas. According to diet expert,
Nancy Clark, soluble fiber helps lower cholesterol levels. Also, it's a good
idea to substitute low-fat or skim milk for whole milk and cream. The main
thing to remember is that balance in your diet is the key to optimal health!
Of course, genetics play a big role in one's
health. Some people are genetically predisposed to be at high risk of
developing heart disease. For these people, it's very important to monitor
cholesterol levels. And, if you're healthy and over 20, it's a good idea to
have your cholesterol levels checked at least once every five years.
Your HDL (good cholesterol) level should be at
least 25 percent of your total cholesterol level, according to Nancy Clark's
Sports Nutrition Guidebook. "Because exercise tends to boost HDL, active
people often have a high percent of this good cholesterol. Their total
cholesterol may be higher than that of a sedentary person. But as long as 25
percent of it is HDL, these individuals have a lower risk of heart problems.
The higher the HDL percent, the better."
Keep exercising regularly! Eat a healthy,
balanced diet! And, live long and prosper!
Cyndi Schoenhals
Fitness writer & CPT
