12. Get moving—and do it regularly! Engaging in aerobic exercise—even brisk walking—for at least 20 minutes most days of the week, in addition to maintaining an active lifestyle, can have considerable heart-health benefits. Regardless of the exercise regimen you choose, check with your physician before starting one.
13. Get your cholesterol checked regularly If the levels are abnormal, follow the steps outlined above to help get things stabilized. If you have high levels of LDL or “bad” cholesterol:
Increase your intake of soluble dietary fiber (e.g., oats, legumes, flax, psyllium, fruits, vegetables).
Reduce your intake of saturated and trans fat.
Increase soy consumption (25 grams soy protein daily).
Use cholesterol-lowering margarine (2 tablespoons daily of Benecol or Take Control)..
Try to achieve optimal body weight.
Exercise.
If you have high levels of triglycerides:
Limit your intake of simple sugars (table or granulated sugar; most candy, cookies, cakes) and refined starches (white bread, rice and pasta).
Increase your intake of omega-3 fatty acids.
Eliminate your intake of “liquid calories” (e.g., fruit juices, fruit drinks, soda pop, sugar- sweetened lemonade and iced tea, alcohol).
Try to achieve optimal body weight.
Exercise.
Exercise
Finding the right exercise program and the right preparation
To be physically fit, you do not have to exercise intensely for long periods of time. Experts agree that physical activity does not necessarily have to be vigorous, and they recommend at least 30 minutes of moderate continuous physical activity daily, or on most days of the week.
To achieve and maintain physical and cardiovascular fitness, health professionals advise following a balanced fitness program:
If you have an existing medical condition, or are just starting an exercise program, be sure to consult your health care provider before beginning an exercise program to make sure the program that you choose is designed with your health and wellness in mind.
If you are just starting with an exercise program, start slowly and gradually build up to 30 minutes a day.
Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.
In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and add some variety in your fitness routine—not only in the fitness activity that you choose, but also in the time and setting. This helps to eliminate boredom with any one activity or location.
Be sure to start off any workout/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.
Wear the proper attire when exercising, including shoes with enough support for the activity. Also, be sure to dress appropriately for the weather.
Just as warming up and stretching are important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking to allow your heart rate to come down slowly.
Experts now recommend participating in two types of physical activity each week to ensure aerobic health and muscle strengthening. Muscle strengthening activities include lifting weights, using resistance bands, and practicing yoga or Pilates. Such exercises should be performed twice a week and include the major muscle groups (legs, hips, back, chest, arms, shoulders, and abdomen).
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Current research suggests that a carefully adapted set of yoga poses may reduce low-back pain and improve function. Other studies also suggest that practicing yoga (as well as other forms of regular exercise) might improve quality of life; reduce stress; lower heart rate and blood pressure; help relieve anxiety, depression, and insomnia; and improve overall physical fitness, strength, and flexibility. But some research suggests yoga may not improve asthma, and studies looking at yoga and arthritis have had mixed results.
Yoga Posicion