Hi:,
There are approximately 600 muscles in the human
body--and while most are concerned about the muscles
in their lower body, their biceps, etc, none of those
really matter if the 'ol ticker isn't strong. This
week we're here with the top 10 tips to improve the
health of your heart (and, you know what, following
these simple tips will also have a wonderful benefit
of making you look and feel even better physically too).
1. Eat more fruits and vegetables. American's eat
an average of 2 servings every single day (and for our
international readers, you aren't necessarily doing
so well either). The more colorful, the better.
Throw some veggies into an omelette, fruit on your
cereal, in your protein shake, etc.
2. Eat raw nuts--like almonds, pistachios, pecans,
and walnuts. They each provide a ton of antioxidants,
healthy fats, and some protein--they're great for on
the go (but make sure they're raw, as many are roasted
in oil).
3. Eat foods that don't come from a package--the less
packaging, the better, so focus on produce, fish, grains,
etc.
4. Move more and move often. Going to the gym is
great, but what do you do the other 23 hours of the day?
5. Eat at least 25 grams of fiber each day. Have some
oatmeal in the morning, fruits and vegetables throughout
the day, and never eat a carbohydrate that has less
than 3 grams of fiber per serving.
6. Don't eat trans fats--learn to read food labels and
eliminate these dangerous fats.
7. Eat more fish--American Heart Association suggests
at least 12 oz of fatty fish per week (salmon, tuna, etc).
8. Take fish oil--yes, this is in addition to eating
fish. With over 8,000 studies on omega-3 fats, there's
surely a benefit and we're not eating enough omega-3's
at all.
9. Always eat breakfast--those who eat breakfast every
eat more fiber, vitamins, and minerals.
10. Since this week is Valentine's Day, we can't skip
over dark chocolate. There are some data to show there's
benefit to eating ONE ounce of dark (aim for a minimum of
70% cocao) each day.
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