Eating right


Eating right is important to staying at a healthy weight and keeping an energy balance, the balance between the calories in what you eat and drink, and calories you burn when moving.


Tips for a heart-healthy :)


  • Eat less fat (especially avoid 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. Olive oil is also good.
  • 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 egg substitutes).
  • 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



How much should I weight?


Talk to your healthcare provider about determining your ideal weight, because every person is different. If you’re overweight, the extra pounds put extra stress on your heart. Losing weight will help your heart stay healthy. If you need to lose weight, remember that losing just 10% of your body weight will reduce your risks for diabetes and heart disease.



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. How much exercise do I need?

In general, if you haven’t been exercising, try to work up to 30 minutes, 4 to 6 times a week. Your doctor may make a different recommendation based on your health. If you can’t carry on a conversation while you exercise, you may be overdoing it. It is best to alternate exercise days with rest days to prevent injuries.


What Can I Eat If I Have Diabetes???



Naturally treat diabetes and blood sugar problems with these healing super-foods guaranteed to improve your health. Where Do I Begin With Type2? Fill half your plate with non-starchy vegetables for a healthy meal. Don’t forget that the beverages you drink can also have an effect on your weight and blood glucose as you work to control your diabetes. Where Do I Begin With Type2? Most diet drinks (like diet soda or diet tea) have zero grams of carbohydrate per serving, so they will not raise blood glucose on their own. Check out these six tips to healthy holiday meal planning.