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Heart Healthy Lifestyle – Are You Making These 3 Mistakes That Sabotage Your Heart Healthy Life?
You are approaching middle age or higher rank. You feel good. You exercise regularly. You are active and control your weight.
If this is you, you can rightly say that you live a healthy life and have nothing to worry about, right? Poorly if you’re overlooking three common lifestyle mistakes that are sabotaging your efforts to maintain a healthy heart. You are not alone, most people are.
Or you have taken action because you know what you need to do before your heart is seriously weakened. Have you made a resolution to lose weight, change your diet and be more active, or simply kick this bad health habit?
If this is you, then it’s time to become aware of common mistakes that could be stressing your heart more instead of strengthening it.
Mistake #1: Seizure Exercise.
Weekend Warrior Trainer! You’re trying to make up for a week where you spent multiple hours sitting or moving slowly with little or no activity in between. Then, on the weekend, you engage in high-intensity aerobic exercise for a longer period of time. Such an activity schedule increases the risk of heart attack.
What to do instead:
Schedule 30 minutes of moderate-intensity aerobic activity during the week. You can even break it up into 15 minute segments. It can be brisk walking or jogging, cycling, climbing stairs,… the key is to get your heart rate up. Be active and have fun on the weekends: family outings, gardening, swimming, playing with kids and/or dogs, etc.
Be aware of how much time you sit during the day: for every hour you sit, stand and stretch, move your body, arms and legs for one minute.
Pay attention to any activity you might add to your day: take the stairs, take a brisker walk, get out of your chair with an extra energy push.
Mistake #2: Ignoring adequate sleep at night.
The scientific evidence regarding chronic sleep deprivation and health is overwhelming. Less than 7 to 8 hours per night eventually leads to a number of serious health consequences, one of which is heart failure. The body needs to recover from the restlessness of the day and return to its balanced functions.
What to do instead:
Prioritize sleep. You will need to decide what to change in your lifestyle to regularly get the 7 to 8 hours you need per night. It can be eliminating late snacks, switching from a heavy to a light earlier evening meal; adjusting to alcohol or caffeine at night, late night TV, or whatever you need to change that keeps you up late.
Catch-up sleep is not healthy sleep, nor is sleep induced by sleeping pills. Healthy sleep requires a regular routine. Don’t expect immediate results. The body needs time to readjust.
Mistake #3: Focusing on calorie control instead of healthy calorie management.
You can maintain a normal weight, but you lack the nutritional balance of carbohydrates, fats, and proteins. This causes your body to slowly go into metabolic distress. The overall effects will eventually be harmful, especially to your heart.
Losing weight means losing calories. But how you lose calories is key to staying healthy.
Eat less and exercise more – yes, you burn calories and lose weight fast. But you also create hormonal imbalances and stress your bodily functions, especially your heart.
Cutting calories through crash diets, extreme nutritional changes – yes, you can lose weight fast, but at what cost to your health?
What to do instead:
The key to achieving and maintaining a healthy heart weight is not short-term dietary changes. It’s a lifestyle that includes healthy eating, regular physical activity, and balancing the calories you take in with the calories your body burns.
Focus on achieving long-term changes and evaluate your nutritional lifestyle. If you eat less, exercise less intensely, but stay active. Keep it simple, be practical and use general guidelines.
Are you getting 20 to 35% protein, 20 to 35% fat, and about 30 to 40% carbs of your daily calories? Do you maintain this balance most of the time at every meal?
To review your nutritional quality your menu, answer the following questions:
Is most of your protein lean and low in saturated fat, including some plant-based and fish?
Does your fat intake include more than 10% solid fat, such as butter or other dairy products? If so, cut back and switch to monounsaturated oils and no trans fats like olive or canola oil?
Do your carbs come mostly from complex sugars like fresh fruits and vegetables (healthy) or simple ones like refined sugars (health killers); do they contain enough fiber eg nuts, seeds, fruit, beans, bran etc.?
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