eating habbits

1. 1. Start Walking
A good advice in order for you to begin: On the road to
work, get off the bus earlier or leave your car little more
far and walk a little more OR still better, you use a walk
meter and measure the steps that you make daily.
Benefits of walking: Walk is a very good way of exercise
and only that needs is a pair shoes! And if you want to see
how much steps you can make in one day, you hang in
our walk meter and start! Remember to begin little by
little - your objective is to increase your steps at 2000
daily. And before you known you will reach the objective
of 10.000 steps the day.
2. Consume total milling foods

2. It is easier than that you believe - you change in the
sandwich the white bread with bread of total milling and
consume bread rusks of total milling.
Benefits of Total milling foods: Researches show that
the persons with healthy heart tend to consume more
foods of total milling in the frame of balanced diet. There
is a reason for this - the foods of total milling contain
complex carbohydrates and plant fibres that Help
maintaining normal levels of blood sugar in the blood and
assist in the regulation of your body weight. See also Fast
Diet.
3. Buy more fruits and vegetables
Make sure that the fruits and the vegetables it is the first
thing that you shop when you buy foods. Thus you can
base your weekly dinners on fresh materials, while you do
not forget to consume at least 5 portions of daily (400gr)
fruits and vegetables.

3. Benefits of fruits and vegetables: All know that there is
no magic trick in the consumption of correct foods - all
have to do with achieving a correct balance in what we
eat. Fruits and vegetables - independent if it is for fresh,
frozen, tin, and drained or juices - are full natural
components which can help in the maintenance of
cardiovascular health.
4. Eat more fruits and vegetables
Try bananas, strawberries and apples. Throw a brave
quantity in your cereals or in your yoghurt for a healthy
dessert. You may even want to try the banana diet for
breakfast.
Benefits of eating fruits and vegetables: The
consumption of variety of fruits and vegetables is good
for your heart. This happens because the different fruits
and vegetables contain different vitamins, metal

4. elements, plant components (included antioxydant) and
plant fibres - all good!
5. Do not be afraid to say “no” in certain obligations
Do not be afraid to say “no” in certain obligations-
specifically if you feel that your day overwhelms you.
And most important, realize when you need help ask for it
Benefits of saying "NO" to obligations: Carried out by
the stress of the day can have an impact in your
cardiovascular health, specifically if you think some of
the ways we use in order to 'cope' with daily stress such as
smoking, the consumption of unhygienic foods and the
lack of exercise. You deserve the right to say NO if it is
for the benefit of you and of your heart - Learn how to
control stress and enjoy your life more.
6. Increase your natural activity
Find small occasions and breaks in the day in order to
increase your natural activity. For example do not use the

5. remote control, but instead try to walk to the tv each time
you want to change the channel.
Benefits of natural activity: In general, the more active
your are in your life the better it helps in the maintenance
of your cardiovascular health. The exercise can help in the
control of arterial pressure, blood sugar levels and
cholesterol in the blood, while it is easier to control and
maintain your normal and physiologic weight. Even the
least activity, as you raise itself each time where you want
to change the channel it can help your heart and give
impulse in the circulation of blood.
7. Skip the elevator.
Begin walking for only 1 floor at the beginning and
afterwards increase the floors.
Benefits of not using elevators: Walking up the stairs is
a marvellous aerobic exercise. This exercise makes your

6. heart function a little more and it minimises the
possibility of articulations.
8. Exercise more
If you are not a fun of gym or you haven't exercised for
some time (or at all) then begin slow. Try to run for 1
minute and then to walk for 1 minute. Repeat this circle
for as long as you can (perhaps for 10-20 minutes in the
beginning) and continue increasing.
Benefits of exercise: The aerobic exercise, like running,
intense walking (for a limited interval) increases the
cardiac vibration, a fact that is very good for the health of
your heart. Exercise increases the flow of blood and
intensifies the operation of cardiac system. And while
your heart is a muscle, as any other muscle, becomes
bigger and more possible via the natural activity. Big
heart - a lot of love!
9. Take small breaks for stretching

7. Find a excuse in order to come out from the office, use
the time to relax and strain your legs. Possibly you can
include this exercise in the hour of lunch break - You can
walk to the bank, you can go on foot to receive the clothes
from the dry cleaner's or walk in the open air in order to
buy your newspaper or your favorite magazine.
Benefits of stretching: When you find some time and
stretch your body either by walking or otherwise then this
exercise is very good for your health and also very good
for your heart. It can make your heart muscles stronger.
10. Eat Low Fat products
It is healthier to have vegetable margarine in your bread
or in your healthy snack than not to eat vegetable
margarine at all. Not all fat products are harmful - some
of them are indeed good for your health. Select a
margarine which includes polyunsaturated fat (low-
hydrogenated fat) instead of butter.

8. Benefits of eating low fat food: Fat constitutes a source
of energy which provides essential structural elements for
the cells of your body. Certain types of fat can maintain
your heart healthy. Thus, what is important is not only the
quantity but also the type of fat that you consume.
Polyunsaturated fatty products are good! This is
unsaturated fats, which help maintain cardiovascular
health and are in sunflower oil and margarines. See also
healthy weight loss tips.
11. Eat Fish twice a week
Try to eat two portions of fatty fish each week (fatty fish
include mackerel, salmon, sardines, trout and perch) and
select a spread such as Becel which contains vegetable
oils. The fatty fish containing omega 3, which is good for
maintaining cardiovascular health.

9. Benefits of eating fish: Studies have shown that
consumption of omega 3 fatty helps maintain
cardiovascular health. And indeed there are two different
types of omega 3. One is an essential fatty which is in
vegetable oils,and the other is in fatty fish.
12. Switch off your mobile phone 30 minutes per day!
We know that there may be a challenge for some of you -
but try to turn off your mobile phone for 30 minutes every
day. You can do this when you go back home after work.
You'll see that it worth doing it!
Benefit of switching off your mobile phone: You know
already that stress can increase the risk for health
problems such as high blood pressure,
by disabling your phone (do not worry, it's only for 30
minutes) you can relax without interruptions. I do not
deserve it? Your heart, however, deserves - will be better
long term.

10. 13. Manage your shopping cart
Make a list in advance and avoid to go shopping when
hungry, as you will be surprised by what may result in
your trolley! Try to buy enough fruits and vegetables.
Benefits of managing your shopping cart: Often we can
overestimate how hungry we are. This sometimes leads us
to buy foods that are high in fat or sugar (such as crisps
and chocolate).
Prepare a shopping list for you and plan healthy choices
and stick to them. So this favour for your wallet and your
diet and make your shopping list in advance.
14. Exercise with Friends
Find a friend to exercise together. A friend can lead you
to achieve your goals. Also, to go to the gym is a social
activity!

11. Benefit of exercising with friends: To have a friend to
exercise with will help you have a motive. Let's face it - if
he/she goes to the gym and you do not go, likely you will
feel a little guilty. While when you go along, there will be
a little healthy competition.
It is also a good idea to set common goals - for example
«If we go to gym three times this week, we can relax the
weekend».
15. Reward your self for your healthy habits
After you make all these changes, you can relax with
certain simple enjoyments. Make a hot bubble-bath, or
buy a new CD to listen or spoil yourself with a massage.
Benefit of rewarding your self: You have adopted
certain healthy habits, which your heart will appreciate.
Therefore, you are eligible for a remuneration for your
hard work. And hope that they were not as bad as you
believed. Looking after your health care can be easy,

12. entertaitaining and relaxing. You don't feel already the
love?
16. Focus on fiber.
When shopping this week put a lot of oats, legumes
(beans, lentils and chickpeas), total cereal milling without
added sugar, total milling and bread fruit and vegetables.
Benefits of having fiber as part of your diet: Fiber has
many advantages for health - as many people know is
very good for combating constipation.
But this is just one advantage to health by integrating
solvents (oats, pulses, fruits and vegetables) and
insoluble, total milling foods in your diet. There are many
more advantages - the fiber can help reduce blood
cholesterol levels and control blood glucose levels.
Make sure that you drink enough water - in order for the

13. fiber to be used by your body they should be hydrated.
You can also try fasting.
17. Explore your challenges
If you like challenges, it is perhaps time that you make
your exercise most interesting. Take dance lessons, try
fencing or go hiking.
Benefit of new challenges: Simply because the variety is
the salt in our life!
The variety in exercise prevents boredom - there is a limit
to how many times can you like the abdominal exercises.
To do something different also helps avoid or delaying
coming to a quagmire in the performance and results from
the exercise.
18. Cooking in the grill!

14. Try cooking using the grill! Try chicken, turkey, fish or
vegetables. And for something slightly exotic - improvise
and let your imagination free.
Benefits of cooking in the grill: Cooking on the grill is a
very healthy way of cooking and is also very easy! When
food is cooked, it retains most nutrients and allows any fat
to leave, leaving a healthy meal without lossing its taste.
If you want to be even healthier, select non fat sliced meat
and remove any visible fat - that can help reduce saturated
fat.
And for dessert, why not try bananas? Bake a ripe banana
and then served it with a few balls frozen low-fat yogurt.
19. Relax
Make sure that you find some time during the day to relax
and enjoy yourselft. It could be a walk round the park or
simply relaxing and reading a book or magazine.

15. Benefit of relaxing: Its not only the well balanced diet
and the exercise that contributes in the cardiovascular
health - the maintenance of stress under control is also
important. Therefore, when you feel stressed, remember
that your heart feels the same.
20. Laugh
Find something that makes you laugh and deal more with
this! Watch a comedy theatre, rent a comedy film or meet
with friends.
Benefits of laughing: Somebody said that the laughter is
the better medicine. You feel good with your self -
relaxing with friends, or seeing funny films - it can sure
help you relax, and thus decreasing your levels of stress.
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21. Increase the levels of natural exercise

16. Try to do little exercises during the day. Do not worry, it
is not as difficult as it sounds. For example, use the
shopping bags to work out your bisepts or stand on the
nose of your feet while you wait in a queue.
Benefit of natural exercise: Even the smaller things that
you make measure for the maintenance of cardiovascular
health. You exceedingly use what you have - that is to say
you use what exists around you in order for you to
exercise - it constitutes an intelligent approach for a
healthier way of life, without spending a lot of time and
money.
22. Reduce the consumption of alcohol
Try to reduce the consumption of alcohol. It is also a good
idea that you keep a couple of days per week with out
consuming any alchocol. Good alternative solutions are
fruit juices, or soda.

17. Benefit of not consuming large quantities of alcohol:
We do not like to be the messengers of bad news, but
alcohol actually it contains a lot of calories. The good
news is that if you moderate the quantity that you drink,
you can help in maintaining your physiologic weight,
which is good for your heart. Your objective should be:
maximum 3-4 units daily for men and 2-3 units daily for
women (1 unit counterbalances with a glass of regular
beer, 1 measure of drink or 1 regular glass wine). More
consumption of alchohol per day can lead to a drinking
problem.
23. Reduce the consumption of saturated fat
Turn your back on your saturated fat this week. So, fried
and fatty foods such as animal butter, cheese, red meat
and sweets should be minimised. Instead, replace animal
butter with vegetable soft margarines, and products with
lower or reduced fat.

18. Benefit of not consuming saturated fat foods: When
your diet contains foods with excessive amounts of
saturated fat and calories, you run the risk of getting extra
weight. Being overweight puts an extra charge on your
heart, which leads to high blood pressure.
By choosing foods with lower fat, which are not high in
saturated fat is good for your diet, and also it makes your
heart very happy. See Also weight loss pills.
24. Begin dance!
Latin, modern or traditional dances, classic, or belly-
dancing ! Anything that you like better. You do not even
need to leave home - just put some music on and start to
move.
Benefits of dancing: Dancing is a very good way to
strengthen your heart and improve your physical form.
You do not even feel like exercing because it is so much
amusing! So, if you like dancing, go to a cultural club,

19. gym or dancing school in your neighborhood and find
something you like. Before you will understand it you
will master the dance floor and at the same time you take
good care of your heart.
25. Snacks
Think smart when it comes to snacks. Good food for a
snack are nuts and seeds and almonds (unsalted). On the
other hand, fresh or dried fruits are a good substitute for
biscuits or cakes.
Benefits of not eating un-healthy snacks:Most of us are
very good when they need to eat healthily. But often
when its the time for a snack it is very difficult to resist to
foods that we know they are not too good for us.
Sometimes eating "bad food" is not catastrophic, but if
you do it regularly then you should look at more healthy
alternatives such as dried fruits which contain good fats.

20. Attention, however, do not consume more than a handful
a day, because they contain many calories.
26.Combine creativity and physical activity
Explore your artistic side while walking. Take a camera
with you and take a photo of everything there is around
you.
To go for a walk and find some spare time is a very good
way to move your feet and make your heart work better.
The physical activity such as walking makes the heart
muscle stronger. And the more powerful and big is your
heart, the more slowly must work to efficiently circulate
your body.
The combination of your creative side with little physical
activity may encourage you to walk a mile more for a
good reception!
27. Reduce the consumption of caffeine

21. Want a cup of coffee? We not try a more healthy version?
Perhaps try green tea, which is delicious, or you might
prefer a tea with fruit, or with lemon and honey.
We all want something help us keep up during the day
and most of the times this is coffee, which contains
caffeine. However, we must be careful how we consume
caffeine. The high intake of caffeine may contribute to
increased blood pressure.
The herbal infusions (such as chamomile) help in
relaxing, both for you and for your heart, while green tea
contains antioxidants that are also good for your heart.
28. Yoga
If you have not ever tried yoga, is perhaps the best time to
start. There are many different types of yoga to choose,
depending on how fit and flexible you are.
Benefits of Yoga: Yoga combines meditation and
physical integration, constituting physical activity you can

22. do regularly in the comfort of your home. In particular,
yoga is a good way to get rid of stress, and focused
breathing. And we all know that learning to relax and to
control the level of stress not only helps us to enjoy life
more, but it is better for our hearts long term.
29. Herbs and not salt
Try herbs. Rather than put salt, why not use fresh herbs
for extra flavour?
Too much salt in your diet is not good - linked to high
blood pressure. Choosing foods low in salt or another
«tasty alternative» do good in your heart.
Foods you should be carefull about are: bread, canned
soups, sausages, corn and sausage bif.
So start to experiment with herbs in cooking. Here are
some helpful tips:
• Royal fits perfectly with tomatoes

23. • Oregano gives strong taste in the sauce for pizza
Good cooking!
30. Celebrate!!!
You have reached in very good point and remember, even
if you have not followed the all advices, you have made
the best you could. And as we all know the slightest
counts for a healthy heart.
Making changes in our lives is not easy. We should try
and do some changes if this can reduce the age of your
heart.
So go out with your friends or simply do a little
celebration for yourself. Go shopping, buy yourself a gift
or make a small party at home.
And do not forget: the care of your heart does not stop
here, so remember if you love your heart it will love you
too!

24. 1. Begin your day with a glass of luke warm water.
2. Drink atleast 8 glasses of water in a day.
3. Include atleast two vegetables and a fruit type in your diet.
4. Eat sprouted beans as snacks atleast once in a+ day.
5. Eat green vegetables salad before your mid-day meal.
6. Eat fresh vegetables.
7. Eat just vegetables in the morning atleast thrice a week. Let lunch
be the first heavy meal of he day.
8. Avoid refrigerated or frozen foods. Eat foods hot.
9. Eat green vegetables and yellow colored fruits daily.
10. Fasting once in a week is good for health. Drink only fresh
juices while fasting. Begin with vegetable juice in the morning.
11. Replace tea and coffe with fresh juices.
12. If possible avoid using soda, coke and health/energy drinks.
13. Avoid eating fat fried foods.
14. Limit the consumption of ice creams and other baked
products.
15. Never skip any meals. Even if you are fasting make sure you
drink juices to compensate the energy loss.
16. Select food items rich in fiber content.
17. Moderate the intake of sugar and salt.
18. Wash the vegetables well in running cold water before
cutting.

25. 19. Steam or cook the vegetables.
20. Cook the vegetables like cucumber, potatoes and tomatoes
with their skin intact.
21. Calculate the amount of fat in your food.
22. Eat your food slowly and enjoy them.
23. Prepare each dish and enjoy the taste while eating.
24. Learn to calculate the nutrient content in your food.
25. Select good and fresh vegetables.
26. Control your moods in order to control the food intake.
While in depression it is normal to develop a passion for sweets or
chocolates. Substitute this appetite with a fresh fruit juice.
27. Avoid chips or snacks while watching. You may eat popcorn
instead.
28. While eating concentrate only on food.
29. Try to eat along with your family.
30. Stop when you feel your stomach filled.
31. Avoid smoking cigerette.
32. Control alcohol consumption.
33. Learn to sleep well.
34. Select an exercise model that suits you and starting training.
If you like practise yoga daily.
35. Walk for atleast 20 minutes daily.
36. Involve yourself in atleast 10 minutes of streching exercises.

26. 37. In the office avoid lifts and prefer stairs.
38. Meditate for atleast 10 minutes a day.
39. Stay calm while concentrating on your breath. Breathe in and
out slowly.
40. Relax all your muscles.
41. Find and allocate time for prayer.
42. Laugh is a medicine for good health. Find some time for fun.
43. Rejuvenate all your inner senses and try to savour as much
energy as you can.
44. Balance your work and fun time.
45. Find time to spend with your children.
46. Meet your friends and find time to travel.
47. Listen to some music during the day.
48. Share the details of your illness ( if any ) with your family.
Participate them in your program to reduce cholestrol.
49. Read books that are informative in contents.
50. Understand that you have the ability to select the changes in
your life and believe you can do it.