By Jennifer Nicole Lee
Some of you
maybe asking, ?Why care about the heart? I just want to be
able to fit into my bikini and look good this summer?. Well in
order to look good on the outside we must also take care of
ourselves on the inside.
Information on the ?good old?
ticker?
A sedentary (inactive) lifestyle is one of the top
risk factors for heart disease. Fortunately, it's a risk
factor that you can do something about. Regular exercise,
especially aerobic exercise, has many benefits. It
can:
? Strengthen your heart and cardiovascular
system.
? Improve your circulation and help your body use
oxygen better.
? Improve your heart failure symptoms.
? Increase energy levels so you can do more activities
without becoming tired or short of breath.
? Increase
endurance.
? Lower blood pressure.
? Improve muscle
tone and strength.
? Improve balance and joint
flexibility.
? Strengthen bones.
? Help reduce body
fat and help you reach a healthy weight.
? Help reduce
stress, tension, anxiety and depression.
? Boost
self-image and self-esteem.
? Improve sleep.
? Make
you feel more relaxed and rested.
? Make you look fit and
feel healthy.
I see that you are all sold on the
benefits of living a heart healthy lifestyle. And now you are
asking me, ?Okay, JNL! How Do I Get
Started??
It?s a lot simpler
than you would ever believe!
First of all always check
with your doctor first before starting an exercise program.
Your doctor can help you find a program that matches your
level of fitness and physical condition. Here are some
questions to ask:
? How much exercise can I do each
day?
? How often can I exercise each week?
? What type
of exercise should I do?
? What type of activities should
I avoid?
? Should I take my medication(s) at a certain
time around my exercise schedule?
? Do I have to take my
pulse while exercising?
Three Basic Types of
Exercise
Ready to start exercising? Great! But for
basic heart health, I am going to share with you the types of
exercise that are the best.
Exercise can be divided
into three basic types:
1. Stretching or the slow
lengthening of the muscles. Stretching the arms and legs
before and after exercising helps prepare the muscles for
activity and helps prevent injury and muscle strain. Regular
stretching also increases your range of motion and
flexibility.
2. Cardiovascular or aerobic is steady
physical activity using large muscle groups. This type of
exercise strengthens the heart and lungs and improves the
body's ability to use oxygen. Aerobic exercise has the most
benefits for your heart. Over time, aerobic exercise can help
decrease your heart rate and blood pressure and improve your
breathing (since your heart won't have to work as hard during
exercise).
3. Strengthening exercises are repeated
muscle contractions (tightening) until the muscle becomes
tired. For people with heart failure, many strengthening
exercises are not recommended. (See below)
JNL?s
Examples of Heart Healthy Aerobic Exercises
Plain and
simple, aerobic exercises include: walking, jogging, jumping
rope, bicycling (stationary or outdoor), cross-country skiing,
skating, rowing and low-impact aerobics or water
aerobics.
The suggested frequency of exercise depends on
your fitness level and goals.
In general, to achieve
maximum benefits, you should gradually work up to an aerobic
session lasting 20 to 30 minutes, at least three to four times
a week. Exercising every other day will help you start a
regular aerobic exercise schedule. I recommend working up to
exercising on most days of the week. While the more exercise
you can do the better, any amount of exercise is beneficial to
your health.
What?s the #1 Killer of Women in
America?
Let's face it. One in three women get heart
disease. Most of us just don't want to know the true state of
our hearts, according to recent surveys by ?Go Red For Women?.
When we realize that heart disease continues to be the No. 1
killer of women in America, there is something we can do about
it.
The fact is, it's essential to each one of us that we
know our individual risk for developing cardiovascular
disease. Our hearts are in our hands--and by seeing your
healthcare provider and getting a blood test and blood
pressure test we can save them.
Eating right is a
powerful way to reduce or even eliminate some heart disease
risk factors. Adopting a heart- healthy nutrition strategy can
help reduce total and LDL ("bad") cholesterol, lower blood
pressure, lower blood sugar, and reduce body weight.
To
reduce your risk of heart disease, try these tips.
?
Increase your intake of vegetables, fruits, whole grains and
legumes.
? Limit fat intake. When you use added fat, use
fats high in mono- and polyunsaturates only.
? Eat a
variety -- and just the right amount -- of foods high in
protein. Commonly eaten protein foods (red meat, dairy
products) are among the main culprits in increasing heart
disease risk. By balancing animal, fish and vegetable sources
of protein, you can reduce your risk.
? Limit intake of
cholesterol.
? Eat complex carbohydrates (such as
whole-grain bread, rice, pasta) and limit simple carbohydrates
(such as regular soda, sugar, sweets).
? Eat small but
more meals throughout the day (for example, eating 5 to 6
mini-meals).
? Reduce salt intake.
? Exercise
regularly.
? Drink 32 to 64 ounces of water daily (unless
you are fluid restricted).
QUICK JNL
FACTIOD:
Heart disease is the leading cause of death in
women over 40 years old, especially after menopause.
Once a woman reaches the age of 50, (about the age of
natural menopause), the risk for heart disease increases
dramatically. In young women who have undergone early or
surgical menopause, the risk for heart disease is also higher,
especially when combined with other risk factors such
as:
? Diabetes.
? Smoking.
? High blood
pressure.
? High blood cholesterol, especially high LDL or
"bad" cholesterol.
? Obesity.
? Lack of exercise.
JNL?s 101 on Heart Disease Symptoms-Be Prepared and
Know How to Recognize the Signs!
Coronary artery disease,
heart attack -- each type of heart disease has different
symptoms, although many heart problems have similar symptoms.
The symptoms you experience depend on the type and severity of
your heart condition. Learn to recognize your symptoms and the
situations that cause them. Call your doctor if you begin to
have new symptoms or if they become more frequent or
severe.
Coronary Artery Disease
The most
common symptom is agina. Angina can be described as a
discomfort, heaviness, pressure, aching, burning, fullness,
squeezing or painful feeling in your chest. It can be mistaken
for indigestion or heartburn. Angina is usually felt in the
chest, but may also be felt in the shoulders, arms, neck,
throat, jaw or back.
Other symptoms that can occur with
coronary artery disease include:
? Shortness of breath
? Palpitations (irregular heart beats, skipped beats in
your chest)
? A faster heartbeat
? Weakness or
dizziness
? Nausea
? Sweating
During a heart
attack, symptoms typically last 30 minutes or longer and are
not relieved by rest or oral medications. Initial symptoms can
start as a mild discomfort that progress to significant
pain.
Some people have a heart attack without having any
symptoms (a "silent" MI). A silent MI can occur among all
people, though it occurs more often among diabetics.
If
you think you are having a heart attack, or one of your loved
ones, DO NOT DELAY. Call for emergency help at 911. Immediate
treatment of a heart attack is very important to lessen the
amount of damage to your
heart.
Arrhythmias
When symptoms of
arrhythmias are present, they may include:
? Shortness of breath.
? Chest discomfort.
? Weakness or fatigue (feeling very tired).
?
Palpitations (a feeling of skipped heart beats, fluttering or
"flip-flops," or feeling that your heart is "running away").
? Pounding in your chest.
? Dizziness or feeling
light-headed.
? Fainting.
Atrial
Fibrillation
Atrial what? That?s what I said after my
dad was diagnosed with this. Let me fill you in: AF is a type
of arrhythmia. Most people with AF experience one or more of
the following symptoms:
? Heart palpitations (a sudden
pounding, fluttering, or racing feeling in the heart).
?
Lack of energy; tired.
? Dizziness (feeling faint or
light-headed).
? Chest discomfort (pain, pressure, or
discomfort in the chest).
? Shortness of breath
(difficulty breathing during activities of daily living).
? Some patients with atrial fibrillation have no symptoms.
Sometimes these episodes are briefer.
? Heart Valve
Disease
? Symptoms of Heart valve disease can include:
?
Shortness of breath and/or difficulty catching your breath.
You may notice this most when you are active (doing your
normal daily activities) or when you lie down flat in bed.
? Weakness or dizziness.
? Discomfort in your chest.
You may feel a pressure or weight in your chest with activity
or when going out in cold air.
? Palpitations (this may
feel like a rapid heart rhythm, irregular heartbeat, skipped
beats or a flip-flop feeling in your chest).
Okay, so
we know the medical stuff. Its time to switch to the funner
topic of FOOD!
Heart Healthy Foods to Eat! Yum!
From asparagus to sweet potatoes to a robust cabernet
(YES, a glass of red wine once in a while!) -- Every bite (or
sip) of heart-healthy foods delivers a powerful dose of
phytonutrients that prevent and repair damage to cells. That's
the essence of preventing heart disease.
There really
is an abundance of fruits and vegetables in many colors,
shapes, sizes that are good for your heart. You can definitely
reduce your risk of developing cardiovascular disease by
eating these foods every day."
Indeed, fresh produce
provide the cornerstone for a heart-healthy diet because they
help wipe out free radicals in the bloodstream, protecting
blood vessels.
This is what I call "the whole-foods
diet. You want everything to be in its natural form, as it
comes from the ground, the less processed the
better.
Whole grains, beans and legumes, nuts, fatty
fish, and teas are just as important -- offering all sorts of
complex heart-protective phytonutrients.
JNL?s Top
26 Heart-Healthy Foods
Here is my list of the "best of
the best" heart-healthy foods! Enjoy!
The foods listed here
are all top-performers in protecting your heart and blood
vessels. We've also got menu ideas -- so you can easily bring
heart-healthy foods into your daily breakfast, lunch, and
dinner.
1. Salmon
Omega-3 fatty acids.
Grill
salmon with a yummy rub or marinade. Save a chunk to chop for
a pasta or salad later on.
2. Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground
flaxseed hides easily in all sorts of foods -- yogurt
parfaits, morning cereal, homemade muffins, or
cookies.
3. Oatmeal
Omega-3 fatty acids; magnesium;
potassium; folate; niacin; calcium; soluble fiber.
Top hot
oatmeal with fresh berries. Oatmeal-and-raisin cookies are a
hearty treat.
4. Black or Kidney Beans
B-complex
vitamins; niacin; folate; magnesium; omega-3 fatty acids;
calcium; soluble fiber.
Give soup or salad a nutrient
boost -- stir in some beans.
5. Almonds
Plant
omega-3 fatty acids; vitamin E; magnesium; fiber;
heart-favorable mono- and polyunsaturated fats;
phytosterols.
Mix a few almonds (and berries) into low-fat
yogurt, trail mix, or fruit salads.
6. Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate;
fiber; heart-favorable mono- and polyunsaturated fats;
phytosterols.
Walnuts add flavorful crunch to salads,
pastas, cookies, muffins, even pancakes.
Catechins and
reservatrol (flavonoids).
7. Toast your good health! A
glass of red wine could improve "good" HDL
cholesterol.
8. Tuna
Omega-3 fatty acids; folate;
niacin.
Here's lunch: Salad greens, fresh fruit, canned
tuna. Keep "Salad Spritzer" ? a light dressing -- in your
office fridge.
9. Tofu
Niacin; folate; calcium;
magnesium; potassium.
Tasty tofu is easy: Thinly slice
"firm" tofu, marinate several hours, grill or
stir-fry.
10. Brown rice
B-complex vitamins; fiber;
niacin; magnesium, fiber.
Microwavable brown rice makes a
quick lunch. Stir in a few chopped veggies (broccoli, carrots,
spinach).
11. Soy milk
Isoflavones (a flavonoid);
B-complex vitamins; niacin; folate, calcium; magnesium;
potassium; phytoestrogens.
Soy milk is great over oatmeal
or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries
Beta-carotene and lutein
(carotenoids); anthocyanin (a flavonoid); ellagic acid (a
polyphenol); vitamin C; folate; calcium, magnesium; potassium;
fiber.
Cranberries, strawberries, raspberries are potent,
too -- for trail mixes, muffins, salads!
13. Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are
sweet for lunch. Sneak shredded carrots into spaghetti sauce
or muffin batter.
14. Spinach
Lutein (a
carotenoid); B-complex vitamins; folate; magnesium; potassium;
calcium; fiber.
Pick spinach (not lettuce) for
nutrient-packed salads and sandwiches.
15. Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium;
folate; calcium; fiber.
Chop fresh broccoli into
store-bought soup. For a veggie dip, try hummus
(chickpeas).
16. Sweet potato
Beta-carotene (a
carotenoid); vitamins A, C, E; fiber.
Microwave in a
zip-lock baggie for lunch. Eat au naturale, or with pineapple
bits.
17. Red bell peppers
Beta-carotene and
lutein (carotenoids); B-complex vitamins; folate; potassium;
fiber.
Rub with olive oil, and grill or oven-roast until
tender. Delicious in wraps, salads, sandwiches.
18.
Asparagus
Beta-carotene and lutein (carotenoids);
B-complex vitamins; folate; fiber.
Grill or steam slightly,
then dress with olive oil and lemon. It's a pretty side
dish.
19. Oranges
Beta-cryptoxanthin, beta- and
alpha-carotene, lutein (carotenoids) and flavones
(flavonoids); vitamin C; potassium; folate; fiber.
20.
Got orange juice? Check out the new nutrient-packed
blends.
21. Tomatoes
Beta- and alpha-carotene,
lycopene, lutein (carotenoids); vitamin C; potassium; folate;
fiber.
For a flavor twist, try oil-packed tomatoes in
sandwiches, salads, pastas, pizzas.
22. Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C
vitamins; folate; calcium; magnesium; potassium;
fiber.
Baked squash is comfort food on a chilly day. Serve
with saut?ed spinach, pine nuts, raisins.
23.
Cantaloupe
Alpha- and beta-carotene and lutein
(carotenoids); B-complex and C vitamins; folate; potassium;
fiber.
A fragrant ripe cantaloupe is perfect for breakfast,
lunch, potluck dinners. Simply cut and enjoy!
24.
Papaya
Beta-carotene, beta-cryptoxanthin, lutein
(carotenoids); Vitamins C and E; folate; calcium; magnesium;
potassium.
Serve papaya salsa with salmon: Mix papaya,
pineapple, scallions, garlic, fresh lime juice, salt and black
pepper.
25. Dark chocolate
Reservatrol and cocoa
phenols (flavonoids).
A truffle a day lowers blood
pressure, but choose 70% or higher cocoa content.
26.
Tea
Catechins and flavonols (flavonoids).
Make sun tea:
Combine a clear glass jar, several tea bags, and hours of
sunshine
So there you have it, your total update on how
to live life with a super healthy heart. Remember that
nutrition and exercise compliment each other, and help you to
live a whole, healthy lifestyle!
If you have any
questions, please feel free to reach out to me at
jnl@jennifernicolelee.com
And also visit my websites.
www.getfitwithjnl.com www.FitnessModelProgram. and also
www.TheSexyBodyDiet.com
Smile,
JNL
http://aseafood.fitnessmo1.hop.clickbank.net/