Cardiovascular Health

at 12:38 PM

The American Hearth Association has issued 'life's simple 7' for ideal cardiovascular health. All of these can be influenced by life style and diet:


1. Never smoked or quit more than a year ago.


2.Having a BMI (body mass index) of less than 25kg/m2.


3.Exercising at a moderate level for at least 150 minutes, or at an intense level for 75 minutes per week.


4.Meeting 4 to 5 of the AHA guidelines for a heart healthy diet (I will summarize these at the end).


5.Having a total cholesterol of 200 mg/dl.


6.Blood pressure below 120/80 mm Hg.


7.Fasting blood glucose below 100 mg/dl.



AHA says you need to have 4-5 cups of vegetables and fruits per day, 3 or more servings of fish per week, 3 or more servings of whole grain per day and limit your sugar to 450 calories per week and have less than 1500 mg of sodium per day.



Here are my rules for a healthy diet and lifestyle:

1. Fill your plate up with colorful veggies (potatoes don't count!!- since most of us don't have a good grasp of a small portion of this high carb root).

2. Limit your grains - even if they are whole grain- they will reduce your ability to burn fat- as a result most fat that is consumed will be stored.

3. Eat lean meat.

4. Make exercise as essential as the air that you breathe.