Page 34 - Seniorstoday July 2024 Issue
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9. Monitor Your Cholesterol Levels help lower cholesterol levels, reduce blood
High cholesterol levels can contribute pressure, and promote a healthy digestive
to the development of heart disease. system. Aim for at least 25-30 grams of
Have your cholesterol levels checked fibre per day to support your heart health.
regularly, and take necessary steps to
maintain healthy levels. Limit foods high
in saturated and trans fats, such as red
meat, butter, and processed snacks. Choose
healthier fats, such as those found in olive
oil, avocados, and nuts. Regular exercise
and a fiber-rich diet can also help improve
your cholesterol profile.
10. Control Your Blood Sugar 13. Engage in Regular Cardiovascular
High blood sugar levels can damage Exercise
your blood vessels and increase the risk Cardiovascular exercises such as running,
of heart disease. If you have diabetes cycling, and swimming are excellent for
or prediabetes, work closely with your your heart health. Aim for at least 30
healthcare team to manage your blood minutes of moderate-intensity cardio
sugar levels effectively. Follow a healthy exercise most days of the week. If you’re
meal plan, exercise regularly, take a beginner, start slowly and gradually
prescribed medications, and monitor your increase the duration and intensity
blood sugar levels regularly. Maintaining of your workouts. Cardiovascular
good control over your blood sugar is exercise strengthens your heart muscle,
crucial for your heart health. improves circulation, and boosts overall
cardiovascular fitness.
11. Stay Hydrated
Drinking enough water is essential for 14. Include Strength Training in Your
optimal heart health. Aim to drink at least Fitness Routine
8 cups of water per day. Staying hydrated Strength training exercises offer numerous
helps maintain proper blood circulation benefits for heart health. Incorporate
and keeps your heart functioning resistance training at least two days a
efficiently. Carry a reusable water bottle week. Use weights, resistance bands, or
with you to encourage regular hydration your body weight to perform exercises
throughout the day. Limit the consumption that target major muscle groups. Strength
of sugary beverages and opt for water as training helps lower blood pressure,
your primary choice. improves cholesterol levels, and increases
muscle strength, leading to improved heart
12. Consume Adequate Fibre health.
A diet rich in fiber has numerous benefits
for heart health. Include plenty of fruits, 15. Practice Mindful Eating
vegetables, whole grains, legumes, and Mindful eating involves paying attention
nuts in your diet. These fiber-rich foods to your food choices and eating habits.
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