CARDIOVASCULAR EXERCISE IMPROVES WOMEN’S HEART HEALTH

Heart disease kills millions of Americans each year. It is the leading cause of death for both men and women. The most common heart disease in the United States is coronary artery disease (CAD), which leads to heart attacks. One way to reduce your risk of CAD is to make some lifestyle changes, such as healthy eating, stress management and physical activity.   Physical activity is an essential part of being heart healthy. The American Heart Association (AHA) says you need at least 150 minutes of moderate....

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LATEST BREAKTHROUGHS IN BREAST CANCER TREATMENT

There are an estimated 2.8 million breast cancer survivors in the United States, a testament to the more than 25-year decline in mortality, according to the American Cancer Society. Still, 231,000 women will be diagnosed with the disease this year, and about 40,000 will die. Fortunately, there have been some exciting breakthroughs in breast cancer detection and treatment recently.

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PERSONAL TRAINING

If you’re looking for a safe, effective program that will help you get toned, become more flexible or lose weight, personal training could be for you.  A personal trainer will teach you proper form and technique to keep you safe and injury free. But first, he or she needs to know what your goals are – whether you want to lose weight, get healthy and tone up or train for bodybuilding, fitness competitions or powerlifting. Perhaps you’re an older person who wants to work on balance and stability.

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They contain beneficial vitamins, minerals and nutrients.


• Eat more fish. It’s a good source of protein and contains many minerals and proteins. Try eating two portions of fish a week, including one portion of oily fish, which contains omega-3 fats and helps prevents heart disease.


• Use salt sparingly and stick to low-salt foods to avoid high blood pressure, which can lead to heart disease or a stroke. Americans get most of their sodium – 77 percent – from processed foods. Adults should not eat more than 6 grams of salt per day. Read food labels to help you reduce your salt intake. More than 1.5 gram of salt per 100 grams means the food is high in salt.


• Stick to reduced-fat milk and other dairy products. Substitute evaporated skim milk for cream in sauces, soups and coffee. Try low-fat cheese and nonfat yogurt.


• Only eat small amounts of foods that contain added sugars; consuming food and drinks high in sugar increases the risk of obesity and tooth decay. Cut down on alcoholic drinks, sugary fizzy drinks and sugary breakfast cereals. Read food

A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression, bipolar disorder and anxiety. Here are some healthy eating tips to counteract these possibilities:


• Eat a range of nutritious foods, such as whole-grain bread and cereals, fruits, vegetables and legumes, such as red kidney beans, lentils and chickpeas.


• Use healthy cooking methods, such as baking, broiling, poaching, steaming and roasting, especially when you prepare meat and fish. Use a nonstick pan or nonstick spray coating instead of margarine or butter.


• One-third of your food should be based on starchy carbohydrates, such as rice, bread, pasta, cereals and potatoes. Choose whole-grain varieties when you can; they contain more fiber.


• Eat five portions of a variety of fruits and vegetables daily.

HEALTHY EATING TIPS

HARLEENA SINGH

Harleena Singh is a professional freelance writer with a background in teaching and education. She has a keen interest in food and health related issues and can be approached through her website freelancewriter.co. Checkout her blog and network with her on Google+, Twitter, and Facebook.

more articles by harleena singh

labels to check how much sugar certain foods contain. More than 22.5 grams of total sugars per 100 grams means the food is high in sugar.


• Keep fat to a minimum. Men should have no more than 30 grams of saturated fat a day, while women should eat 20 grams of saturated fat. Substitute good fats (mono and polyunsaturated fats) for bad fats (saturated and trans fats). Choose lean meats, fish and poultry without skin instead of fattier cuts of meats, and use olive or canola oil instead of butter.


• Eat foods rich in calcium and iron. Calcium is important for bone health, while iron carries oxygen around the body and reduces the risk of anemia. Recommended calcium levels are 1,000 milligrams per day and 1,200 milligrams for those over age 50 years. Limit foods that deplete your calcium storage, such as alcohol, sugary drinks and caffeine.


• Drink alcohol in moderation. Men should have fewer than two drinks per day and women fewer than one drink per day.


• Don’t forget to drink six to eight glasses of water daily.


• Cook and eat more at home. You will have more control over the ingredients, preparation methods and portions.


• Don’t ban certain foods; it will only make you want them more. Start by reducing portion sizes and not eating them as often. Also, be mindful of how you eat. Stop eating before you feel full. It takes a few minutes for your brain to tell your body it is full, so eat slowly.


• A healthy breakfast can jumpstart your metabolism and eating healthy, small meals during the day keeps your energy up.


• Maintain a balance between exercise and food intake, which helps maintain muscle strength and a healthy body weight. You need to do at least 30 minutes of moderate-intensity physical activity daily, such as walking.