Make these five tips a priority every day: Try to be physically active for at least 30 minutes on most or all days of the week. Eat plenty of fruits and vegetables. Choose foods that are low in added sugars, saturated fats, and sodium. Pick whole grains and lean sources of protein and dairy products.
Therefore, both diet and exercise are important for weight loss, and combining the two will optimize results. The dietary patterns associated with reduced heart disease risk are centered around minimally processed vegetables, fruit, whole grains, healthy fats, and lean animal and plant-based proteins while being low in sodium 20 , 21 , 22 , For example, the well-established Mediterranean diet promotes heart health.
Plus, it contains limited amounts of saturated fats and added sugars due to its focus on fresh, minimally processed foods 24 , 25 , 26 , It encourages less sodium and more potassium and fiber by prioritizing whole, minimally processed foods like vegetables, fruit, and whole grains 27 , 28 , 29 , Diets high in saturated fats, sodium, added sugars, and refined carbohydrates from processed and red meat, sugar-sweetened beverages, baked goods, and highly processed snack foods like chips are linked with a higher risk of heart disease 27 , Moderate to high intensity cardio exercise strengthens the heart, allowing it to push more blood into your body with each heartbeat.
This decreases the amount of stress on the heart and arteries, which lowers the risk of heart disease 32 , 33 , General recommendations include getting either minutes of moderate intensity exercise, 75 minutes of high intensity exercise, or a combination of the two each week for optimal heart health Even a low intensity aerobic activity such as walking may reduce your heart disease risk Keep in mind that if you have heart disease or another chronic condition, you should speak with your healthcare professional before starting a new exercise program.
Combining a nutritious diet with regular physical activity is one of the most effective ways to reduce your risk of heart disease 35 , 36 , 37 , Other lifestyle changes that improve your heart health include quitting smoking, limiting or eliminating alcohol, maintaining a weight that is healthy for your body, and managing stress 38 , 39 , 40 , Consuming a minimally processed, whole-food diet rich in healthy fats, fiber, and lean protein is linked to better heart health.
Along with this, regular exercise keeps your heart stronger and reduces certain risk factors for heart disease. To build muscle, you need to do resistance training with progressive overload and eat enough protein throughout the day.
Progressive overload involves gradually increasing exercise volume and load — through higher weight, more sets, or more reps — to stress the muscles 41 , A nutritious diet rich in healthy fats, fiber, probiotics, vegetables, and fruit is associated with improved mental well-being and a lower risk of anxiety and depression 44 , 45 , 46 , Further, low levels of certain nutrients including zinc, vitamins D and B12, and omega-3 fats are linked with worsened mental health 44 , 45 , 46 , Exercise can also provide both immediate and long-term benefits to mental health.
It promotes the release of mood-boosting endorphins — such as dopamine, serotonin, and norepinephrine — that temporarily improve your mood and stress levels 48 , Additionally, regular exercise is associated with lower rates of moderate depression, anxiety, and other mental health conditions 50 , 51 , 52 , In addition to any treatment recommended to you by your healthcare professional, regular exercise and a nutritious diet may improve your mental well-being.
Achieving a calorie deficit through diet modifications is key for weight loss, while exercise provides many benefits that help sustain your results. Further, both exercise and diet can help reduce heart disease risk, build muscle, and improve your mental health.
Adding variety to your exercise routine will help you stay motivated, see results and not get bored. A well-rounded routine should include cardio exercise for heart health , resistance training for strength , functional-fitness training for balance and stretching for flexibility. But don't just stop at the recommended 30 minutes a day, the amount of time you sit matters, too.
Avoid a sedentary lifestyle by getting up and moving periodically throughout the day. Research has shown that in addition to helping with sustained weight loss, exercise can have several other positive effects on our lives, including decreased risk for chronic disease think heart disease, cancer and diabetes , effects of stress and high blood pressure.
Regular exercise can also help with weight control, strength, sex drive, self-esteem and body image, and improve sleep. Exercise has also been shown to improve brain health with improvements in memory and learning. What we put into our bodies makes a difference and the benefits of eating a healthy diet are as numerous as the benefits of exercise: It decreases your risk for chronic disease, helps with weight control, assists in stress management, decreases the effects of aging and improves your skin and brain health.
Sound familiar? The benefits of good nutrition are the same as exercise, making the two together a powerful recipe for good health! When it comes to weight loss, what you eat matters. It's clear that you need to restrict calories in your diet to lose weight, but not all calories are created equal.
Calories from sugar promote fat storage and hunger. Ever try to satisfy your hunger with a candy bar, only to be hungry again a short time later and eat more?
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