Nutrition & Exercise - (Healthy Balance for a Healthy Heart)
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Nutrition & Exercise
The food you eat can affect the way blood flows through your heart and arteries.
A diet high in fat and cholesterol can gradually cause a buildup (called "plaque") in your arteries.
That buildup slows down the blood flow and blocks small arteries. If the blockage happens in an artery
that carries blood to the heart muscle, the heart muscle can die. That's a heart attack.
If the blockage happens in an artery that carries blood to the brain, part of the brain can die.
That's a stroke (also called a brain attack). The right diet helps keep your arteries clear and
reduces the risk of heart problems and stroke. Keeping your heart healthy by watching what you
eat isn't as hard as it sounds!
Tips for a heart-healthy diet
Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats such as Crisco,
animal fats in meats, fats in dairy products).
Use nonstick vegetable oil cooking sprays instead of oils.
Buy lean cuts of meat; reduce portion size to 3 ounces (the size of a pack of cards).
Eat more fish, skinless chicken and turkey.
Try low-fat snacks that have been baked instead of fried, such as pretzels.
Drink skim milk, and buy low-fat cheese, yogurt and margarine.
Buy sherbet, ice milk or frozen low-fat yogurt instead of ice cream.
Have a bagel or English muffin instead of a donut or pastry.
Eat no more than 4 egg yolks a week (use egg whites or
Bake, broil, steam or grill foods instead of frying them.
Eat fewer "fast foods" (burgers, fried foods), which are high in fat.
Eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).
Drink low-calorie beverages, such as unsweetened tea or diet soda pop.
Why is exercise good for your heart?
Exercise makes your heart stronger, helping it pump more blood with each heartbeat. The blood then delivers
more oxygen to your body, which helps it function more efficiently. Exercise can also lower blood pressure,
reduce your risk of heart disease and reduce levels of LDL ("bad" cholesterol), which clogs the arteries and
can cause a heart attack. At the same time, exercise can raise levels of HDL ("good" cholesterol), which helps
protect against heart disease.
Combined with a healthy diet, exercise can speed up weight loss. Exercise is also the best way to maintain weight loss.
Regular exercise also helps you burn calories faster, even when you're sitting still.
What's the best type of exercise for my heart?
Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood.
Aerobic exercise also raises your heart rate (which also burns calories).
Examples of aerobic exercise include walking, jogging, running, swimming and bicycling.