- Sugar and high-fructose corn syrup.
- All Grains.
- Legumes like beans and lentils.
- Most Dairy, especially low-fat dairy.
- Some vegetable oils like soybean, sunflower, cottonseed, corn, grapeseed, safflower and other oils.
- Trans fats: "hydrogenated" or "partially hydrogenated" oils found in margarine and various processed foods.
- Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.
- Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives.
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Mediterranean diet: A heart-healthy eating plan
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.
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The Mediterranean diet
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
The diet includes fruits, vegetables, fish and whole grains, plus a splash of flavorful olive oil and perhaps a glass of red wine.
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Benefits of the Traditional Mediterranean diet
Research has shown that the traditional Mediterranean diet
- reduces the risk of heart disease
- is associated with a lower level of the "bad" cholesterol
- is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases.
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Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
- Drinking red wine in moderation (optional)
- Getting plenty of exercise.
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Take Control Of Your Health
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The Impact Of Regular Exercise On Our Health
Exercise is the one thing that can improve nearly every aspect of your health.
Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.
Exercise: What To Aim For
Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**
The ideal exercise for adults are :
- 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
- 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.
For more intense workout sessions, you should aim for:
- 75 minutes of vigorous aerobic exercise a week.
- 2 sessions of at least 30 minutes resistance training.
- High-intensity exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate.