HEALTHY LIFESTYLE

CHOOSE HEALTHY FOODS

Choose food that contains minimal amounts of unhealthy fats. Unhealthy fats include both trans fats and saturated fats. These fats will raise your LDL cholesterol, and elevated LDL cholesterol often correlates with an increased risk for heart disease.

Select foods that are low in both sugar and highly refined carbohydrates. Minimize your consumption of sweets, soft drinks, sugary fruit juices and white bread. Choose whole fruits, freshly-squeezed juices and whole grain bread instead.

Eat a variety of different whole foods instead of eating processed foods.

  • Eat fruits and vegetables for their high vitamin and mineral content.
  • Choose lean meat, beans and tofu for their protein content.
  • Enjoy whole grains such as whole wheat bread, whole wheat pasta, brown rice and quinoa.
  • Eat low-fat dairy products. Skim milk and reduced fat cheeses will reduce your fat intake while ensuring that you receive enough calcium.

GET SOME EXERCISE

Start and finish your workout with stretching. Gentle stretching will warm up your muscles before you work out and will relax your muscles after you work out.

Go to the gym 3 to 5 times per week. Work out for half an hour to an hour, combining both cardio and strength training programs.

Enjoy rigorous daily activities. Both high-intensity gardening and housekeeping can exercise your body.

AVOID UNHEALTHY HABITS

Avoid yo-yo dieting. Once you've lost weight thanks to your improved lifestyle, then work hard to maintain your weight instead of cycling up and down the scale.

Avoid excessive smoking and alcohol intake.


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