NoExcusesGym

  We know that exercise and healthy eating are keys to our weight management and general overall health. Now, a major health organization is issuing new recommendations to guide us in making wise lifestyle changes and eating choices - all to benefit our hearts.

The key message of the recommendations is to focus on long-term, permanent changes in how we eat and live.The previous recommendations stressed a healthy dietary pattern; the new ones broaden that concept to include the importance of a healthy lifestyle pattern.

For Americans 2 and up

Designed for healthy Americans 2 and older, the guidelines:

•  Add at least 30 minutes of physical activity each day; You don’t have to do whole 30 minutes at one time. You can cut it in 2 or more parts during the day. You can also consider to buy a pedometer. I think that it is a great idea. It counts your steps during the day. Your ultimate goal should be 10 000 steps a day. Just puting a pedometer behind your belt will force you to move more.

•  Limit trans fatty acids in our diets to less than 1 percent of total calories;

•  Derive no more than 7 percent of total calories from saturated fat;

•  Cook with healthier oils, forsaking solid shortenings for liquid vegetable oils;

•  Grill, bake or broil rather than fry;

•  Keep track of calories consumed and calories burned;

•  Quit smoking;

•  Eat plenty of whole grains, fruits and vegetables;

•  Decrease daily salt intake from less than 2,400 milligrams to less than 2,300 milligrams a day;

•  Cut back on sugary foods and drinks;

•  Maintain normal levels of cholesterol, blood pressure and blood sugars.

We can prevent 80 percent of heart disease by making healthy lifestyle choices regarding our exercise, eating and weight, association experts said.

A good first step to improve your diet and lifestyle: start paying attention to portion size and liquid calories, such as those in soft drinks, and get at least 30 minutes of physical activity every day. It does not have to be done all at once - accumulating 30 minutes throughout the day is fine - and, of course, more is better.

No one is too old or too out of shape to make small changes to increase physical activity.

source:nubella