1. If you’re overweight, work with a Registered Dietitian to develop a diet plan that takes off the excess weight. There are two sure-fire ways to do this: Eat less, and exercise. A Dietitian can help you develop a personalized weight loss or maintenance program that addresses your specific needs.2. If you drink alcohol, do so in moderation. Limit yourself to no more than 1 oz. of alcohol per day for a normal sized man or 0.5oz. of alcohol for a woman or a lighter sized man. [ One ounce of alcohol translates into 12 ounces of beer, 5 ounces of wine, or 1 ounces of 100 proof whiskey.]
3. Increase your aerobic physical activity. You should try to complete at least 30 to 45 minutes of solid, heart pumping, lung expanding exercise three to four days a week. For some people, this might mean a walk in the woods. For others a six mile run. If you’re overweight, consult your physician before beginning an exercise program, but make plans to begin one.
4. Keep your sodium intake below 2400 mg per day. This is roughly one teaspoon of table salt. Remember, sodium is everywhere, not just on the kitchen table, so it’s important that you monitor all sources of sodium in your diet – including processed foods and recipes – if you want to reduce your intake effectively. You may consult a Registered Dietitian, to see where your sodium intake is.
5. Make sure you get an adequate amount of potassium in your diet everyday. Potassium can be found in most fruits, vegetables and low fat dairy products. Eating a healthy diet will assure adequate potassium, unless you are exercising in extreme heat, in which case, you may need to add additional potassium to your diet. High potassium foods include beans, peas, potatoes, bananas, peaches, milk, and oranges juice.
6. Get a healthy dose of dietary calcium and magnesium daily. Healthy adults need 1200 mg of calcium daily. Teenagers, those over 50, pregnant or nursing women need 1500 mg/d. If you are not sure if you’re getting enough, ask the nutritionist. If you know you need a high quality bone building supplement, please check out our Calcium Hydroxyapatite. It truly is the best on the market.
7. Improve your overall cardiovascular health. For one thing, if you smoke, stop. That’s easier said than done, but it’s key to good health. While you’re at it, cut back on your consumption of saturated fat and cholesterol. Forget the fried foods, bag the greasy chips, say ciao to chili cheese dogs. Snack on fruit, veggies, and healthier choices. Just make sure you trim the fat from your food and cut the cholesterol from your kitchen fare. You’ll breathe better, your heart will pump oxygen through your veins with greater ease, and your body will thank you.
source: tele-management
