St Joseph Healthy Lifestyle

When it comes to heart health, little changes can work wonders. While lifestyle changes are not always easy, the benefits are worth the effort.

You can reduce your risk of heart disease by adopting better lifestyle habits. For example, many people have been able to control high blood pressure and make healthy changes in their eating, smoking and exercise habits. However, heart diseases still remain the leading cause of death in America. But the message is clear: By taking an active role in your own health, you can make a difference.

Nutrition
One of the best ways to help keep your heart healthy is to eat a low-fat, well-balanced diet. Improving your diet doesn't have to be a big deal — you can improve your nutrition in small, comfortable steps.

• Try low-fat versions of foods you enjoy — there are cheeses, snack chips, even ice creams that taste surprisingly like the fattier versions that inspired them.
• Consider supplements if your diet seems inadequate. Vitamins are important nutrients to help the brain, nerves, muscles, skin, and bones function properly. Minerals are necessary in very small amounts. Both are found in many foods, especially milk, cheese, green leafy vegetables, fish, meat and poultry.
• Pig out and still maintain a healthy diet. Adding low-calorie vegetables to any meal will bulk up the meal, provide essential vitamins and minerals and fill you up.
• Drink more water! If you are hungry, first take a drink of water. It may be that you are thirsty and not hungry after all. Water also fills you up, so you may eat fewer calories throughout the day.
• Work with your doctor to customize a plan that fits your personal lifestyle. Don't just try a diet from a book. If it's your own plan, you're more likely to stick with it.

Exercise
Your heart is a muscle. And muscles need exercise to work their best!

You don't have to start running marathons to increase your heart's strength. There are some very simple things you can add to your daily
life to help keep your heart pumping strong. And you'll feel better about yourself just knowing you're making the effort!

• Use the stairs instead of the elevator.
• Park a little farther from your destinations and walk the extra distance. (Twice!)
• Take your dog for an extra walk every day. Don't have a dog? Consider getting one. Studies show that pet owners live longer.
• Join a group that will make exercise become more social: a tennis club, or a hiking group, for example.

Relaxation
You'll be healthier — and you'll feel better — if you can increase the amount of time you feel relaxed and decrease the amount of time you feel stressed. Emotional stress can lead to overeating, smoking, and other behaviors that are detrimental to heart health. Here are a few ideas to help you relax, both in times of stress and every day:

• Take a personal "time-out." Spend a few minutes each day sitting quietly, breathing deeply and thinking of a peaceful image.
• Exercise regularly. Releasing tension that's built up in your body can be surprisingly relaxing.• Limit your intake of caffeinated beverages (coffee, tea, soft drinks). They can heighten feelings of anxiety.
• Steer clear of things that frustrate you. Rush hour traffic, for instance. Wait a half hour if you can and do something productive with the time. You'll feel relaxed and accomplished.
• Take the stress out of commuting. Listen to relaxing music or a book on tape to take your mind off the day's hassles — and the tension of traffic!
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