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Get a Heathy Heart

Have a Healthy Heart

Many people are afraid of developing heart disease. After all, it is a major killer in the United States today. There are several things that the patient can do to prevent heart disease . Making these changes will hopefully keep you out of our offices.
The first change a patent can make to prevent heart disease is to do cardiovascular exercise at least four times a week. Get the heart pumping blood in the maximum heart rate range. To determine this range, women need to take 226 minus their age. Men need to take 220 minus their age. Then multiply that number times.5. This will give the person the lower end of their heart rate range. To find the upper end, take the number and multiply by .85. Once the number has been discovered, then the user has one of two choices. They can either count the pulse or use an inexpensive heart rate monitor. The exercise should be continued for thirty minutes. Those not use to exercising should work up to this amount gradually.
The second change a patent can make to prevent heart disease is to eat a balanced diet. The government has issued a new, smart eating plan that is very easy to follow. Known as My Plate, Generally, half the plate needs to be filled with fruits and vegetables. A quarter of the plate needs to be filled with protein, and a quarter of the plate needs to be filled with grains. Half of the grains should be whole grains. Include low fat or fat free milk in the diet.
The third change a patent can make to prevent heart disease is to learn to manage stress. Reducing stress levels can be done in several different ways. First, identify what is causing the stress. For some people, it is job stress, while for others it is stress caused by situations at home. Researchers have determined that women suffering from marital stress are at higher risk for heart disease. Great ideas for managing stress include daily walks, meditation, prayer, and journaling.
The fourth change a patent can make to prevent heart disease is to have a healthy body mass index. Know your number and take steps such as eating right and exercising to get it to a healthy number. A great way to do this is to chart your progress. Reward yourself when the numbers go down in a healthy way, such as new clothes.
The fifth change a patent can make to prevent heart disease is to quit smoking. Researchers have determined that smokers have heart attacks at twice the rate of non-smokers. Today, there are great tools to help a person stop smoking.
The sixth change a patent can make to prevent heart disease is to drink in moderation. Recent studies have found that one drink a day will help the heart. More than that is bad for the heart as the calorie content in alcohol is very high.
The seventh change a patent can make is to include fish in the diet. The Omega-3 nutrients found in fish helps the heart feel better. If you absolutely do not like fish, then take a fish oil supplement.
Above all else get regular checkups to prevent heart disease . Becoming aware of a problem early usually means that easy steps can be taken to correct the problem. However, those who put off a physical often end up needing more drastic measures.
We love to talk with people about how to have a healthy heart. Feel free to contact us at tel:212 740 4600 or email us at www.nightdaymedical.com.com. For other great ideas on keeping your heart healthy check out our website at www.example.com.