Healthy eating and physical activity go hand in hand. Together, they help you maintain a healthy weight and lower your risk of some diseases and conditions

• It has been estimated that eating at least five portions of fruits and vegetables each day could reduce the risk of death from chronic diseases, such as heart disease, stroke, and cancer by up to 20%. To receive maximum benefit from the wonderful nutrients contained in fruits and vegetables, choose from a variety of different produce each day, rather than sticking with the same options.
• Eating whole grains is thought to reduce the risk of developing heart disease and can also help to lower blood cholesterol levels. Around one third of our meals should be based on carbohydrate, with roughly one half of these grains being whole. Opt for wholegrain bread, wholemeal pasta, and wholegrain rice wherever possible.
• Reducing the total amount of saturated fat we eat can help to reduce our blood cholesterol levels. Try to include lean meat, fish and poultry, along with low or reduced fat dairy products, and moderate amounts of monounsaturated or polyunsaturated margarine spreads and oils in your diet.
• If you have high blood pressure, it is very wise to reduce your salt intake. Recommendations suggest aiming for a salt intake of no more than 6g per day, (2400 mg). This is about one level teaspoon of salt and includes both the salt we add in cooking and at the table, and the also sodium already present in the foods we eat.

Following a healthy eating plan doesn't mean that you can't indulge every now and then. If what you eat is generally low in fat (especially saturated and trans fat) and sugars and you are getting enough vitamins and minerals, you may indulge in a rich dessert or serving of fried food every once in a while. If, on the other hand, you eat a lot of high-calorie foods, you are likely to get all the calories you need quickly without getting enough vital nutrients.

^ Back to Top

Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease.
Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure. The results of pooled studies show that people who modify their behavior and start regular physical activity after heart attack have better rates of survival and better quality of life. Healthy people — as well as many patients with cardiovascular disease — can improve their fitness and exercise performance with training.

For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine. These activities are especially beneficial when done regularly:

• brisk walking, hiking, stair-climbing, aerobic exercise
• jogging, running, bicycling, rowing and swimming
• activities such as soccer and basketball that include continuous running

The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate). If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:

• walking for pleasure, gardening and yard work
• housework, dancing and prescribed home exercise
• recreational activities such as tennis, racquetball, soccer, basketball and touch football

---

This healthcare portal website has been created as a source of objective and credible health and medical information for healthcare professionals and consumers and does not endorse any specific product, service or organization. MEDIVISION does not warrant the accuracy of this information, and it is intended as a supplement to, and NOT a substitute for, the knowledge, skill, and judgment of healthcare professionals. If you have questions about health care, please consult a physician or other health care professional.
COPYRIGHT © MEDIVISION, 2011