Exercising and Eating for Your Health
Better eating habits and exercising can improve your health by lowering blood pressure and cholesterol and help to maintain a healthy weight. Follow these 5 simple steps to make this lifestyle change.
- Choose Heart-Healthy Fats
• Olive oil, canola oil, avocado, nuts, and seeds are types of fats that can improve heart health.
• Boneless & skinless poultry, fish, and tofu are common, easy to prepare lean meats.
• Meats with loin or round in the name such as pork loin, sirloin, and round roast have less fat.
• Eat less cheese, ice cream, and heavy whipping cream.
- Reduce Salt Intake
• Limit salt when cooking and try other flavors such as lemon, garlic, onion, and other non-sodium spice blends.
• Keep the saltshaker off the table.
• Check the Nutrition Facts label and limit sodium intake to 650 mg per meal. Do this when buying boxed or frozen meals.
- Limit Sugar Intake
• All added sugars such as white and brown sugar, molasses, honey, syrup, etc can be harmful to your health. Start by cutting the amount you use in half.
• Low-calorie sweeteners can help to add some sweetness but limit use.
• Remember water is the best choice.
• Remove sugary beverages such as soda, juices, sports drinks, and sweet tea. Replace with drinks that have less than 10 calories.
- Add Fiber to Your Meal
• Fill ½ of your plate with non-starchy vegetables such as most green vegetables, carrots, cabbage, lettuce, peppers, and tomatoes. Use fresh, frozen, or low sodium canned without added sauces.
• Choose fresh fruit or no added sugar canned fruit in place of sugary desserts
• Choose whole grains such as whole-grain bread, oats, brown rice & pasta, etc.
Use beans & lentils to add fiber to your plate as well as protein and a healthy serving of carbs.
- Exercise More
• Check with your PCP before starting a new activity. It is recommended to get 30 minutes of physical activity for 5 days each week.