Exercise is good for you, not just only for your heart bur for your general wellbeing. When you feel good, you sense of wellbeing is lifted, your stress is reduces, which also benefits your heart greatly. Even if you have never got around to exercising, it is never too late to start, you do not have to join a gym, a great way to start is to just take a walk regularly.
The Heart Foundation makes three very good points on exercise:
The intensity, or how hard you exercise. Do not at any point overdo it, especially if you are just starting out. You should still be able to talk whil you are exercising, of if you get too breathless, slow down or stop for the time being and try again later when you are a little rested.
Time for exercise, aim for a thirty minute session every day, but keeping in mind to build up slowly. If you only have ten minures available, then use them. It is just as good to have three ten minutes sessions than one thirty minute session. But try and keep your time open for your exercises every day.
Frequency, ho often to exercise, well, aim to exercise at least five times a week, but in case you can only manage twice or three times a week, that will also be okay, just try and keep with the frequency you can handle every week. Try not to reduce on your exercise time.
Start to eat your heart healthy. Foods that are good for your heart include all fruit and vegetables, legume, dried peas and dried beans, lentils and soya beans. Also fish that contain omega 3 fatty acids, like tuna, snoek, sardines and pilchards. As well as wholegrain cereals. Try to limit your red meat intake, and rather eat skinless chicken and fish, and opt for low-fat or fat-free yoghurt and milk. Then look out for the Heart Mark on all products, it identifies foods that are low in salt, low in cholesterol and saturated fats and low in sugar and very high in fibre.
And you may ask for more mushrooms, please. New American research has shown that most mushrooms are very high in copper, which is an essential mineral that helps our bodies produce red blood cells. The study found that a cup of white button mushrooms probides us with about a third of our recommended daily intake of copper. Mushrooms are also found to be rich in potassium, folate, selenium and vitamin B.
Mushrooms are very good for you, and they taste good too. Start your new habit of eating a healthy portion of mushrooms every day.
