Heart Disease-- the widow maker: lower your risk

On Dr. Oz, yesterday, he had Rosie O'Donnell and her wife as his guests. They were discussing her heart attack and risk factors that lead to heart disease: sedentary lifestyle, smoking, stress, body fat, cholesterol, etc. Heart Disease is the number one killer for both men and women and is also referred to as the widow maker. Also, he mentioned that if a person weighs just 20lbs more than they did in high school that their chances for getting heart disease is 50% higher. That is alarming! In order to live a healthier life and lower risks for heart disease, you have to start making changes now. It's important to make changes now instead of holding off until your health is in jeopardy.

So many Americans, in particular, are either overweight or obese; it's an epidemic. It's so easy to fall into the traps of grabbing fast food, indulging on desserts, splurging on Starbucks drinks, and sitting on couch to play videos or watch television. All of these things are fine, in moderation. However, many tend to do these things in access. Cutting out these changes can be overwhelming. I think it's best to start incorporating small changes and gradually work yourself up. The last thing you want to do is push yourself into making too many changes all at one time. Don't be intimidated by change; change is the only constant in life.

My suggestion, like I mentioned in my previous article: Meal Planning, is to think about everything that you consume each day and try to find 500 calories to eliminate. By doing so you're able to lose a pound a week. Also, try making simple substitutions. Instead of buying white bread or pasta, buy whole wheat bread and pasta. You can still have things you want just get the healthier version. Also, try eliminating processed foods and start looking at the ingredients list on the back of food labels. Try to avoid things with high-fructose corn syrup, and things that seem unnecessary in there. For example, if you're going to buy canned beans for chili, look at a few different cans and read the ingredients list; some will contain extra ingredients that simply are not needed--sugars, salts, food dyes, etc. Try to get the ones that have the least additives and that are the least processed.

Another suggestion I have for lowering risks is to start going on walks a few times a week. Going on walks is going to get you off the couch and is going help ease any stress or anxiety that you may be having; in addition, you can lower your chances for depression, arthritis, dementia, and diabetes. If you're able to walk for just 20 minutes a day everyday, you can lose seven pounds of body fat a year. Furthermore, you will improve your balance, blood pressure and circulation, bone mass and leg strength. Walking actually burns more body fat than jogging! Do you want to go on a walk yet?!

Try to make changes now, and your body will thank you. Don't let heart disease effect you or your loved ones. As always, I'm not a medical or health and fitness expert. However, if you have any questions or need suggestions, just let me know? I might have an answer :-)