Father’s day is just around the corner and with the summer months upon us, we thought it would be a great idea to go over some tips and strategies to insure you and your father have a healthy heart. Heart disease is a leading cause of death, and many adult males suffer from it. The best way to prevent the onset of heart disease is with a healthy diet and exercise routine. By eating the right foods and getting the right amount of exercise, anyone can significantly lower their risk of having heart disease.
Diet is the first place to start when it comes time to get heart healthy. Simple changes to your daily life can be very beneficial to your long-term health. For example switching out a number of red meat dishes you may normally eat for something like salmon will leave you with all the proteins you need minus the added cholesterol and bad-fats. Yes, salmon does have fat but they are omega-3 fatty acids! Omega-3’s are incredibly good for you and are often prescribed to help lower cholesterol. Any other food that contains omega 3’s such as, flaxseed, oatmeal, almonds, black or kidney beans, and even walnuts are great additions to a diet focused on heart health. Also, dark chocolate can be extremely helpful when trying to lower blood pressure; however, it must be consumed in small portions. On top of these specific strategies, healthy portion sizes, lots of fruits/veggies, and lots of water are key to any healthy diet, and crucial to having a healthy heart.
When it comes to exercise it can be difficult to get motivated, but get dad off the couch and go for a walk! Getting outside and gardening, walking, swimming, kayaking, biking, hiking, or even running are great forms of exercise. When it comes to having a healthy heart, 30-45minutes of cardiovascular fitness each day is necessary. Before starting any new exercise routine, be sure to have a physician give you an initial fitness evaluation. This evaluation will enable you to carefully select safe exercises. Strength training can be beneficial for toning muscle, but when it comes to having a healthy heart aerobic exercises (cardiovascular) are going to offer the greatest benefits.
The most important part of exercising is to find something you enjoy and to stick with it. For the busier father who has trouble finding time for exercise, consider the convenience of owning your own treadmill, elliptical trainer, or exercise bike. Having this equipment at home will seamlessly blend exercise into a busy pre-existing daily routine. Physical activity will offer a number of great overall health benefits, help reduce stress, and improve your quality of life.
It is so important to see our fathers for many Father’s Days to come, so keep your heart healthy! Follow a healthy diet and exercise routine to significantly reduce your risk of heart-disease; remember 30-45 minutes of cardio each day, lots of omega 3’s, and healthy portion sizes and you are well on your way to a healthier heart!