Showing posts with label tips healthy. Show all posts
Showing posts with label tips healthy. Show all posts

Wednesday, April 12, 2017

How to prevent senile prematurely

1. Choose foods that are able to disable free radicals as well as cleaning the walls of blood vessels, so blood flow to the brain to be smooth. For example, spinach, mustard greens, oranges, broccoli, etc..

2. Mekanan which contain lots of omega 3 and omega 6 as eggs, soy beans, tofu, tempeh, milk and fish (sardines, Harring, mackerel, salmon) can prevent brain damage. Also eat 1-2 bananas fruit, is also capable of helping to regenerate brain cells with vitamin B6 has.

3. Stay away from places that berpolutan high as CO (carbon monoxide) which terkandng in-car smoke over the long term, can poison the brain.

4. Tackle stress, mislnya with meditation and hobby, do not forget to keep thinking positive.

5. Hone your brain, for example by reading, playing bridge, do crossword puzzles (TTS) and a puzzle (according to Case studies Wastern Reserve University of Ohio, berain puzzle can help you avoid brain disorders).

Thank you for reading How to prevent senile prematurely

Garlic Benefits, Overcoming: Cholesterol, Blood Sugar, Warts, Anti-Bacterial.

Garlic Benefits, Overcoming: Cholesterol, Blood Sugar, Warts, Anti-Bacterial. ACCORDING to legend that was adapted into a variety of horror stories, garlic can ward off vampires or vampire. Perhaps the efficacy was only fiction, but in fact, garlic does have many health benefits for humans.

Plants that are commonly used as an ingredient in various traditional medicine is known to more than 100 biologically useful chemicals. Garlic also has antibacterial properties, antiviral, antifungal and antioxidant. Here are five properties of garlic which has been widely known:

Studies show that taking 600 mg of garlic per day will lower cholesterol levels dramatically.

The ability of garlic to fight infection and bacteria making it the subject of an effective treatment to overcome the warts and other skin problems.

Garlic is also a powerful aphrodisiac because it helps increase blood circulation which helps erection.

Garlic regulate blood sugar levels by increasing release of insulin in diabetics.

Garlic has antibacterial and anesthetic properties that can help cure a toothache.
Thank you for reading Garlic Benefits, Overcoming: Cholesterol, Blood Sugar, Warts, Anti-Bacterial.

Tuesday, April 11, 2017

7 Health Tips To Help You Live A Long And Happy Life

In order to live a healthy life, it is absolutely essential that you follow the seven tips listed below.  I am not a health expert, but I have read books written by health experts like . In fact, almost all of the statistics and recommendations you will see below are based on this fantastic book. My thoughts are, if you can’t trust 30+ years of Harvard medical research, who can you trust?

Every recommendation on this page may not turn out to be 100% accurate. However, as of this decade, this is about the best that we humans know so far about eating right and being healthy. If you follow the advice on this page, you will be way ahead of about 99.99% of the people on this planet as far as maintaining a healthy lifestyle. Take these suggestions to heart. Apply as many of them as possible into your daily life, and I promise you will be on the road to a much longer and healthier life…

1. Exercise And Maintain A Healthy Weight

The absolute, most important thing you need to do to be healthy is to exercise and maintain a healthy weight. What is a healthy weight?

That, of course, depends on how tall you are. The best way to determine if you are at a good weight for your size is to calculate your Body Mass Index (opens new window). I highly encourage you to click on the link and do a quick five second calculation of where you currently stand.

Eating the right things is very important, but your top priority should be getting your Body Mass Index under 25. If yours happens to be over 25, make it your goal today to get your weight into this “healthy range.”

It’s so important that you get your weight under control...

I am going to present a diet plan to help you out. Follow this plan and also an exercise plan if you currently aren’t on one. Speaking of exercise…
  • It’s essential that you add some sort of physical activity into your life.
  • Even if you are at a healthy weight, you still need exercise in your life. Not only will your heart thank you, but it will also help…
  • protect you from certain cancers 
  • prevent diabetes, arthritis, and osteoporosis 
  • reduce your risk of falling 
  • relieve symptoms of depression and anxiety 
  • maintain your healthy weight!

I hope I have brought home the importantance of maintaining a healthy weight. But let me ease your mind a little about daily exercise…

A brisk walk is nearly as effective as a morning jog. You don’t have to make exercise painful and excruciating. What you need to do is get into the habit of doing a little bit every day. My workout routine is nothing elaborate. I jog a mile every day when I first get up. I also occasionally do some push ups and sit ups. And that’s about it.

I could go on and on about the benefits I have received from my morning jog. Here are just a few…
  • a better mood throughout the day 
  • a decrease in anxiety and stress 
  • much more energy throughout the day 
  • the disappearance of that after lunch slump

The benefits truly do go on and on. But I’ll let you experience them first-hand and find out for yourself!

As far as what type of exercise is best, I’ll only give you one piece of advice. And that is to have an exercise routine that works all of your muscles. For example, I jog every morning. But that does very little for my arms and shoulders, which is why I also do some push ups and some weight training a couple times a week. You must give all of your muscles a workout. Otherwise, you are going to experience problems down the road with the areas of your body that you aren’t giving it’s proper exercise.

So, have a little variety in your exercise routine. This will help all of your bones stay healthy. And…

Maintain a healthy weight. Get started exercising. Now, let’s bring on the food…

2. Start Eating Good Fats

Easily, the biggest myth when it comes to eating is that fats are bad. This is completely false! Some fats are tremendously healthy for you.

So many diets out there consist of eliminating all types of fats from your diets. Not only does this give you nothing good to eat, it’s also very unhealthy. 

Here’s a good rule of thumb:

“The more people eliminate fats, the fatter they get!”

You need to have certain fats to live a healthy lifestyle. So, what are good fats and what are bad fats?

The bad fats are saturated fats and trans fats. You can live with some saturated fats in your life. However, trans fats should be completely removed from your diet. These fats, typically found in many things that you order at restaurants, are contributing significantly to the obesity that is currently in the world today.

Saturated fats can be found in things such as butter, chocolate, margarine, chips, and french fries. These fats are solid at room temperature.

The good fats are unsaturated fats. Whether they're polyunsaturated fats or monounsaturated fats, these fats are very good for your heart. You need to include these fats in your diet.

Unsaturated fats can be found in foods such as corn, nuts, fish, vegetable oil, and olive oil. These fats are liquid at room temperature.

The number one thing you should do when it comes to eating is to eat less saturated/trans fats and replace them with good, heart-healthy unsaturated fats. Here are some tips to help you do that…
  • replace red meats with healthier meats such as chicken or fish 
  • make nuts your favorite snack 
  • when choosing meat, get the leanest cut possible 
  • replace butter when cooking with olive oil or vegetable oil 
  • cut back on milk and other dairy products as much as possible

I cannot even begin to tell you how important it is to start eating healthier fats. Besides healthy weight and exercise, it’s the most important thing you can do to become healthy. Use the suggestions above and your heart will thank you.

3. Load Up On Whole Wheat

The second most important healthy eating tip is to eat plenty of whole wheat. The best way to explain the benefits of eating whole wheats is “almost every benefit imaginable.”

The more important questions are, how do we add whole wheat to our diet? And also, how can we tell if the whole wheat in food is real or fake?

The first place to get started is obviously in your bread selection. Look for the term “100% Whole Wheat.” Do not purchase any alternatives to this term. For example, terms such as…
made with whole wheat 
100% wheat 
contains whole grain

…simply do not cut it! These are impostors to the healthy “100% whole wheat” label. This is the only thing you should look for when it comes to bread.

As far as other products go, look for “whole wheat” in the title. Whole wheat buns, whole wheat rolls, whole wheat cereal, etc., etc.! And speaking of cereal…

Cereal is another excellent source of adding whole wheat to your diet. Don’t think that eating healthy cereals is going to taste bad either. Here are a few that are loaded with whole wheat…
  • General Mills Total 
  • Wheaties 
  • Cheerios 
  • Wheat Chex

Kick-start your morning with one of these cereals and one or two slices of whole wheat bread. It will make all of the difference in the world!

4. A Variety Of Fruits And Vegetables

This probably won’t come as a shocker, but eating plenty of fruits and vegetables is very important when it comes to healthy eating. It’s the third most important step behind good fats and whole wheat.

When it comes to eating fruits and vegetables, there are two words that are essential. Those two words are more and different.

Try to eat as many different colors of each. With vegetables, have some green lettuce, orange carrots, red tomatoes, yellow corn and brown beans. Each vegetable has its own unique health benefit. SO, if you want to get all of the benefits from eating vegetables, start eating as many different kinds as possible.

The same goes with fruits. Have a yellow banana, a red apple, an orange, and a purple plum. I’ve yet to figure out why fruits aren’t more popular than what they are. They are very delicious and healthy at the same time!

Here are the top three benefits of having a diet rich in fruits and vegetables:
  • It decreases the chance of a heart attack or stroke 
  • It protects against cancers 
  • It lowers your blood pressure

Try to have at least five servings of fruits and vegetables a day. Don’t count potatoes because there are some negative side-effects with potatoes. Also, uncooked fruits and vegetables are better because cooking them destroys some of the phytochemicals (benefits).

I will discuss in a little bit the use of common sense when it comes to your diet. Fruits and vegetables could easily be included in that section. Be smart and eat an abundance and variety of fruits and vegetables.

5. A Multivitamin Life Insurance Policy

A daily multivitamin is one of my four steps in how to have a perfect morning. It’s so important to get into the habit of taking a multivitamin. Here’s why…

No matter how perfect your diet is, it’s nearly impossible to get all of the vitamins and minerals you need. And since your body doesn’t naturally make these things for you, taking multivitamin supplements are the perfect way to make sure your body gets them.

You may have heard some negative things about multivitamins such as that your body doesn’t use 90% of what’s in the pill. And that statement may very well be true. But that other 10% that your body does use is extremely important!

Some of the vitamins that you likely have a hard time getting enough of on a daily basis are vitamins B6, B12, D, and Folic Acid.

The daily use of a multivitamin makes sure you get all of these essential vitamins!

6. Alcohol In Moderation

Of all of the seven health tips, this one is probably the least important. However, study after study shows that drinking one alcoholic drink a day adds great benefits to your health. More specifically…

Men who have one or two alcoholic drinks a day are 30-40% less likely to have heart attacks. For women, this number is slightly less but still very significant.

If you are young (under 50), it’s not the end of the world if you haven’t been drinking one or two glasses of wine everyday. However, I would highly encourage anyone over 50 to start having a glass of wine at dinner. Or, as some people like to do, a “shot and a beer” at lunch time.

For women, I should mention another important statistic. Anything more than one drink a day for women increases the chance of breast cancer by 20%. So keep it to just one glass a day ladies. 

As I mentioned before, drinking alcohol in moderation isn’t the most important thing you can do. But it’s just another piece to the puzzle towards living a healthy lifestyle.

7. A Final Touch Of Common Sense

The more I study nutrition, the more I realize that most of it comes down to common sense.

Don’t get me wrong though. I still learn new things when I study nutrition. For example, I had no idea how important whole wheat was. Or that small doses of alcohol each day was actually good for you!

But when you study nutrition as much as I have, the more often you'll see the same things being mentioned time and time again. Eat fruits and vegetables. Avoid butter as much as possible. Don’t put so much salt on your food.

These things we already know. It’s just that we forget about how important they are and why we are doing them. I’m sure that it’s your plan to live a long and healthy life isn’t it? Just remember, your diet and exercise plan are extremely important. Never forget how important they truly are.

When you are out shopping at the grocery store, try to go for the healthy stuff as much as possible. You already have a good idea of what is good and bad. For example, pizza is bad. Fish is good. Ice cream is bad. Apples are good.

When all else fails, please, use your common sense. It will lead you to making healthier eating decisions a majority of the time.

If one box of cereal lists several health benefits on the front cover and another one says “chocolate fudge”, you know which one you should choose!
Thank you for reading 7 Health Tips To Help You Live A Long And Happy Life

10 Sleeping Tips to Get a Good Nights Rest

Looking for good sleeping tips to really go to bed, stay asleep, and feel truly rested when you wake up? These natural, easy sleeping tips should really help!

1. Nicotine. Alcohol. Caffeine

What do these have in common? Well, other than being the bane of many people, including some activist groups. It's being a stimulant, and you might not have even notice the difference it makes.

Avoiding smoking, drinking (Which will disrupt your sleep, not help you sleep), and caffeine (The body doesn't store it, sure - but it takes hours to get out of your system) within an hour or two before bed will all keep you awake long past your bed time, and make it harder to stay asleep.

2. Exercise

Exercise won't help, right? It will just keep you up, right? Not really. The best kept sleep secret is that exercising a few times a week (Especially aerobic exercise) will give you a better, deeper sleep and let you go to sleep sooner.

Avoid exercise within 3-4 hours of bed, however. Too close to bedtime, and you end up not being able to go to sleep.

3. Nighttime Slumber

Try to adjust your schedule so that you're sleeping during the nighttime hours, and staying awake during the daytime hours. Avoid daytime naps that are longer than a half an hour, and try to nap in the midday hours.

If you work nights, buy dark curtains that will cover your windows, so you can sleep in the dark. Bright lights in the rooms that you spend the most time up - like the living room, bedroom, or kitchen - will help you feel more adjusted and awake, even if it's midnight when you're getting up!

4. Comfy

It's important to have a mattress that's comfortable, along with blankets and sheets that you like sleeping in, and a supportive, comfortable pillow. While we all have different needs, having enough room to stretch out, along with some comfortable cushioning, can help you get to sleep faster.

If you're having trouble with your sheets or blankets, remember that you don't have to buy sheets with the highest thread count possible. Buy something on sale, and wash it several times before using it - it will soften it up nicely for you!

5. Same Time

With work, it can be hard - but going to bed, and waking up, the same time every night keeps your internal clock on a schedule that it can manage. That way, you know when it's time to go to sleep, and time to get up.

Don't be begging for a 'few more minutes', night or day. Most likely, what you're doing can wait until tomorrow, and you'll feel better then, too.

6. Nice Room, Man

Keep your bedroom in the way that you think would best suit your body's needs for sleep. A cool, dry place is usually the best. Don't be afraid to experiment with your room!

Try things like a humidifier, eye masks, ear plugs, soothing music, blackout curtains, and anything else you can think of that might help you - just so that you're comfortable enough to sleep.

7. No Distractions Allowed

This isn't as common as most sleeping tips, as some places would say the obvious - but experts note that if you don't have any distractions while you're going to go to sleep, you're going to get to sleep faster.

This means shutting off the television, putting the cell phone in another room, turning off the radio, and avoiding anything else you might have in your room that's going to distract you.

You might think that those things are 'helping you', but really, they're just pulling you away from slumber.

8. Enough Sleep

Getting enough sleep is vital, and for this, you need to listen to your body - some people function wonderfully with 7 hours, but others need much more. It really does depend.

Most adults need 7-8 hours a night, and if you're finding yourself dragging in the morning, try to catch a few more 'zzz's' by going to bed sooner. When you've found the perfect amount, you should be able to wake up to the alarm ready to face the day.

9. Light Meals

Sure, that huge plate of comfort food - meatloaf, potatoes... - it was great then. But now, you're too full to sleep! How is that possible?

Eating a heavy meal before bed can hurt you, and keep you up as your body tries to digest the excess. Instead, eat lightly, or nothing at all before you bury yourself in the sheets for the night.

10. Liquids aren't your Friend

Don't get in a bottle of water while you're sitting in the bed, trying to sleep. You'll be getting up to go to the bathroom, and ruining the sleep that you just had with your little incident.

Instead, drink enough throughout the day that you can go to sleep and stay asleep.

Also... avoid Bright Lights

Bright lights before bed can really hurt your sleeping, because your body feels more awake, the brighter it is. There actually are a few things that you can do about it, too.

Installing dimmer switches are best, because you can dim your lights an hour or so before bed, and turn them up high when you're doing your normal routine. If that's a little pricey, keep two sets of lights in the bedroom - an overhead, bright light while you're doing things, and a dimmer bedside light that won't disrupt you so much.

Remember that good sleep is possible, no matter who you are!
Thank you for reading 10 Sleeping Tips to Get a Good Nights Rest

Tips to Restart Exercise Habit

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.

Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.

Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.

Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.

X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.

Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.

Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.

Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Thank you for reading Tips to Restart Exercise Habit

Air Travel Health Tips

With summer’s approach come plans for travel, including flying long distances. But the prospect of a long flight often raises health concerns. Especially in passengers who are older or have certain conditions, air travel and the related stress can have an impact on health. Here are a few trouble areas and some precautions you can take. 

Deep-vein thrombosis (DVT). Not all experts agree on an association between DVT (blood clots in the legs) and air travel. Symptoms may not occur for several days, so it’s difficult to establish a cause-and-effect relationship. If there is one, it’s likely due to prolonged inactivity. Limited airline space can discourage moving about. Dry cabin air may also increase the risk of DVT. 

Prolonged inactivity slows circulation, allowing small clots to form in the legs and feet. The body’s own clot busters kick in for most people, but in people with certain risk factors, the clots can get big enough to block a vein. These include cancer, heart disease, infection, pregnancy, and obesity, as well as recent injury or surgery. Smoking also raises the risk, as do birth control pills, selective estrogen receptor modulators, and postmenopausal hormones. 

DVT in the calf aches and gets worse over several days. The pain may be accompanied by warmth and swelling in the area around or below the clot. A clot in the thigh or at the juncture of the thigh and abdomen causes similar symptoms. The skin may redden or turn bluish. If you experience any of these symptoms, see a doctor; be sure to mention that you’ve recently traveled on a plane. 
  • The biggest danger of DVT is that a clot will break free and lodge in one of the pulmonary arteries supplying blood to the lungs. This potentially fatal condition is called pulmonary embolism. Symptoms include rapid breathing, pain when breathing, shortness of breath, chest pain that travels up to the shoulder, fever, and fainting. It is a medical emergency. Air travelers can do several things to reduce their risk: 
  • If you’re not at risk for bleeding and can tolerate aspirin, take a baby aspirin (81 milligrams) one-half hour before takeoff. 
  • Wear loose clothing and comfortable shoes. 
  • Avoid crossing your legs while seated. 
  • Get up from your seat and walk up and down the aisle at least once an hour. If you’re pregnant, request an aisle seat so that you can get up easily. 
  • Drink at least 8 ounces of water every hour or two and avoid alcohol, caffeinated beverages, and salty foods. 
  • Keep the space under the seat in front of you empty so you can exercise your feet and ankles occasionally. 
  • If you have any risk factors for deep-vein blood clots, consult your clinician. She or he may suggest support socks or stockings. 

Reduced oxygen and air pressure. At cruising altitude, airline cabins have lower-than-normal air pressure and oxygen levels. Blood oxygen saturation during commercial flights can be 5%–10% lower than normal. If you’re in good health, your body can compensate, but if you have a lung condition, such as chronic obstructive pulmonary disease, or cardiovascular disease, you may need supplemental oxygen, even if you don’t normally use it. Ask your physician for advice several weeks before your flight. 

If you need oxygen, call your airline to find out its policies and the cost. Airlines generally require advance notice, and the FAA doesn’t allow passengers to bring their own oxygen supply on commercial aircraft. Most airlines require a letter on your doctor’s letterhead confirming your need for supplemental oxygen while flying, along with the required oxygen flow rate. You’ll need a copy for every flight segment. Airline charges for oxygen range widely. 

Ear pain. During takeoff and landing, cabin air pressure changes rapidly, disturbing the balance of pressure between the outer ear and the middle ear. Many people feel pain when the higher pressure stretches the eardrum, the membrane separating the outer and middle ears. 

The Eustachian tube, which connects the middle ear to the back of the nose and throat, helps equalize the pressure on the eardrum (and causes the welcome pop you feel when the balance is restored). You can help the process by swallowing, chewing gum, yawning, or opening your mouth wide. A trick called the Valsalva maneuver may also work: Close your nose with your thumb and index finger and exhale gently against a closed mouth. Another option is EarPlanes, special earplugs that even out the pressure on the eardrum. 

Jet lag. Crossing time zones often leads to jet lag, which can result in headaches, upset stomach and nausea, difficulty concentrating, and trouble sleeping. To help alleviate it, get plenty of sleep before you begin your trip. Keep well hydrated before, during, and after your flight. Change your wristwatch to the new time. As soon as you arrive at your destination, adjust your sleeping and eating schedule to the new time zone. This can be difficult if you’ve crossed many time zones, but try to force yourself to stay awake until the local bedtime, and get up in the morning when the locals do and get outside in the natural light. If you simply cannot stay awake until evening on the day you arrive, nap for no more than an hour or two. Engaging in social activities can also help your body clock adjust. When trying to stay awake, eat protein and vegetables and avoid starchy foods like pastas, breads, and rice.

Thank you for reading Air Travel Health Tips

Heart Healthy Tips

The Super Bowl is almost here -- and I couldn't be any more excited to suit up in black and gold and wave my Terrible Towel for the Pittsburgh Steelers. (Woot! Woot!) Obviously these guys do everything they can to edge out their competitors -- for this game, the Green Bay Packers.

This includes eating healthy high-octane diets. Leslie Bonci, R.D., the Steelers' nutritionist, makes sure that the players' diets keep them at their best, on and off the field. Last year, I visited Bonci at the Steelers' training camp to talk about how she keeps the players' hearts healthy. Her all-star tips will help keep your ticker in tip-top shape too.

Heart-Healthy Habit #1: Get Trim

If you're overweight (as two-thirds of American adults are), losing as little as 5 to 10 percent of your body weight can result in better blood pressure, lower risk for diabetes and improved cholesterol levels, research shows.

Heart-Healthy Habit #2: Cut Back On "Bad" Fats

When Casey Hampton (a.k.a. "Big Snack") arrived at training camp in July 2008 too heavy to play, Pittsburgh Steelers nutritionist Leslie Bonci worked with the team's chef to create meals designed to slash Hampton's intake of calories and saturated fats, which can elevate "bad" LDL cholesterol, leading to plaque buildup in arteries. In place of fried chicken wings, Bonci gave Hampton grilled chicken strips with low-fat dipping sauces.

Other ways to reduce saturated fat: replace butter with olive and canola oils, which contain good amounts of heart-healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher-fat meats; select nonfat or low-fat milk and yogurt in place of whole-milk versions; eat full-fat cheeses sparingly. Avoid trans fats, which also increase LDL cholesterol, by skipping foods that contain "hydrogenated oil" or "partially hydrogenated oil" in their ingredient lists. (Big culprits include packaged snacks, crackers, bakery goods and some margarines.)

Heart-Healthy Habit #3: Eat At Least 25 Grams Of Fiber Daily

Studies link a high-fiber diet with a lower risk of heart disease. Unfortunately, the average American only gets about 14 grams per day. Soluble fiber in oats, beans and citrus fruits, such as oranges, helps reduce "bad" LDL cholesterol levels. Opting for whole grains, such as brown rice and whole-wheat pasta, boosts your intake of total fiber (by way of insoluble fiber, which is also good for digestion) and can decrease levels of triglycerides, another "unhealthy" fat in the blood, as a diet rich in refined carbohydrates may stoke the body's production of triglycerides.

Heart-Healthy Habit #4: Have Fish Twice A Week

Doing so may reduce your risk of heart disease by 30 percent, research suggests. Omega-3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms. Have trouble fitting in fish? Speak with your doctor about fish-oil supplements -- taking them daily helped current Pittsburgh Steelers to improve their cholesterol profiles, according to a January 2009 study in Sports Health.

Heart-Healthy Habit #5: Exercise For 30 Minutes Nearly Every Day

A 2009 study in the Journal of the American Medical Association credited NFL players' high level of physical activity with helping to mitigate the heart risks associated with being overweight. You don't need to be a professional athlete to benefit from exercise. Moderate exercise (e.g., brisk walking) will help to keep your heart healthy.
Thank you for reading Heart Healthy Tips