26 THE QUEENS COURIER • FEBRUARY 4, 2021 FOR BREAKING NEWS VISIT WWW.QNS.COM
Go Red
Everywhere you turn, it seems like someone is
preaching the importance of regular exercise. And
they have good reason to.
In addition to the physical toll a lack of exercise
takes on the body, a whopping 65 percent of all
American adults today are obese or overweight,
increasing their risk for heart disease. Meanwhile,
the heart-healthy benefi ts of exercising for just 30
minutes a day are nearly endless.
To name a few, exercise:
• Improves blood circulation
• Keeps your weight under control
• Helps you quit smoking
• Improves cholesterol levels
• Prevents and manages high blood pressure
• Prevents bone loss
• Boosts energy level
• Helps manage stress
• Helps you fall asleep faster and sleep more
soundly
• Reduces coronary heart disease in women by
30-40 percent
• Reduces risk of stroke by 20 percent in moderately
Good nutrition defense against heart disease
When you’re juggling family, career, an
education and other responsibilities, making
your own nutritional needs a priority
may seem impossible. Th is was the case
for Myrna Aguilar, a single mother who
always put her son’s needs fi rst, even to the
neglect of her own health.
Each year around her birthday, Myrna
saw her doctor for a routine physical
where everything “seemed fi ne,” until one
particular visit. “You may want to start
doing things diff erently,” her doctor suggested.
With a family history of heart disease
looming, these gentle words were all
the motivation Myrna needed to make
permanent changes.
Heart disease claims the lives of more
than 400,000 women each year – about
one per minute. Th at’s about the same as
the next three most common causes of
death combined. Th e good news is that
you have the power to dramatically reduce
your risk, and a diet rich in a variety of
vegetables and fruits, lean proteins, healthy
fats and whole grains is your fi rst defense
against the onset of high cholesterol, high
blood pressure and heart disease.
As you begin setting nutritional goals
for yourself and your family, remember
that starting with small but consistent
changes can make a big diff erence in the
long run. An adult consuming 2,000 calories
daily should aim for:
• Fruits and vegetables: At least 4.5 cups
a day
• Fish (preferably oily fi sh, like salmon):
At least two 3.5-ounce servings a week
• Fiber-rich whole grains: At least three
1-ounce servings a day
• Nuts, legumes and seeds: At least 4 servings
a week, opting for unsalted varieties
whenever possible
Other dietary measures
to follow
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: Aim to
consume no more than 450 calories a
week
Processed meats: No more than two
servings a week
Saturated fat: Should comprise no more
than 7 percent of your total calorie intake
You may want to keep a food journal of
everything you consume, including beverages
and snacks. Seeing it written down
is an easy way to identify high-sugar,
high-fat calorie sources that you should
reduce or cut out completely.
Also, if you haven’t before, take the time
to familiarize yourself with standard food
nutrition labels. You may be surprised
by hidden sodium, sugars and fats in the
foods you considered healthy.
— Courtesy of American
Heart Association
active people
• Delays and chronic illness and disease associated
with aging
Where do I begin?
While you may be eager to start a new exercise
program or add a new activity to your existing
routine, be sure to talk to your doctor fi rst. Taking
into account your medical history, age and other
considerations, your doctor can help determine
what activities are best for your current physical
condition.
We also suggest starting a walking program,
which is the easiest way to begin exercising. It’s
free, it has the lowest dropout rate of any type
of exercise and studies show that for every hour
of walking, life expectancy may increase by two
hours. You could even grab a few girlfriends
and start a walking club to help keep each other
accountable and celebrate your health accomplishments
together.
— Courtesy of American Heart Association
Exercise
to prevent
heart
disease
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