Simple Steps to Embrace a Healthier Lifestyle for a Vibrant Future

AMCEC HEALTH

Jun 12 2023

2 Min. Read

Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

June 20 2023

Health Tips

Health Care

Self Care

Living a healthier life is not about depriving oneself; it's about making smarter choices that satisfy and contribute to our overall health. It's about looking beyond our present and creating a vibrant, cardiovascular future for ourselves. The secret lies in our daily habits - what we eat, how active we are, and how we manage our stress. 

As the renowned food writer Michael Pollan once said, "Eat food. Not too much. Mostly plants." This quote captures the essence of a heart-healthy diet. Swap heavily processed foods with whole, natural alternatives. Limit your intake of saturated and trans fats, refined sugars, and sodium, replacing them with lean proteins, complex carbohydrates, healthy fats, and abundant fruits and vegetables.

Think of healthier alternatives that still satiate your cravings. Opt for lean proteins like skinless poultry and fish or plant-based alternatives like lentils and tofu instead of processed meats. Quench your thirst with water, herbal teas, or homemade infused water instead of sugary drinks. When you desire something sweet, consider fresh fruits, dark chocolate, or a handful of nuts over pastries.

One fine example of a heart-healthy meal is the Grilled Salmon with Quinoa Salad. Marinate salmon fillets in olive oil, lemon zest, garlic, and fresh herbs before grilling. Serve over a bed of cooked quinoa tossed with chopped vegetables, fresh herbs, and a lemon-olive oil dressing. 

This not only caters to your taste buds but also contributes positively to your heart health.

But diet is only one part of the equation. Adopting a healthy lifestyle is just as important. Regular physical activity, quitting smoking, managing stress effectively, and getting adequate sleep can significantly reduce your risk of developing heart disease.

Take time to exercise, aiming for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Find healthy ways to cope with stress, such as meditation, deep breathing, relaxation techniques, or hobbies. Talk to someone you trust about your feelings and problems, and seek professional help if necessary.

Make sleep a priority... The American Heart Association recommends getting at least seven hours of sleep daily. Improve your sleep quality, maintain a regular sleep schedule, and create a comfortable sleeping environment.

Remember, changes can be manageable. Start with one or two adjustments and build from there. Small, sustainable changes are the key to long-term health.

If you find implementing these changes daunting, consider seeking guidance from a healthcare professional or a dietitian. They can provide personalized advice based on your health status, preferences, and lifestyle.

At AMCEC, we provide a unique opportunity for persons with chronic diseases to receive individualized attention. Helping them understand the medical treatment they receive and how best to use the medication their doctor prescribes to manage their condition.

You can signup and get 2 free complimentary health and diet plans with Priority access to our health experts, including Diabetes Educators, Nutritionists, and Behavioral therapists. Use this link to sign up now!