Health Coach Corner by Maria Hicks
Today I want to share with you my “3 steps to a healthy heart” – this is based on my holistic approach to wellness. A healthy heart means combining a good diet, exercise and practice stress reduction techniques. These tips will keep your lovely “ticker” to keep on ticking!
1. NUTRITION: eating for a healthy heart
- Low sodium (decrease blood volume and blood pressure)
- Low fat (helps keep arteries clear of plaque)
- High fiber (binds with fat & cholesterol and takes out of body)
- Fruits & veggies (fiber, vitamins & minerals & antioxidants)
- Whole grains (high fiber and vitamins & minerals, best source of energy our bodies need and use)
- Beans (protein & fiber)
- Limited animal products (cuts down on saturated fat & cholesterol in the diet)
- Quit smoking (just do it and quit, please!!!)
- Limit alcohol
2. EXERCISE: goal – 5 days a week for 30-60 minutes
- F – Frequency (“most days a week” or 5 days)
- I – Intensity (get your heart pumping, people!)
- T – Time (30 – 60 minutes) at once or spilt up
- T – Type (the one you enjoy) – combine strength, cardio
and stretching
3. REDUCE STRESS: practice daily stress reduction techniques to intentionally reduce physical stress & follow a sleeping pattern. Try going to bed at the same time and waking at the same time. Find things that work well for YOU – journaling, reading, massage, walking, yoga, etc…
For more tips click on the link here!
