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HOW TO TRACK A HEALTHY HEART

by Lynda Lawrence

     To keep on track with your health you need to watch your weight and be mindful of the labels on the food packages you are buying. Did you know  that , 6g of salt is one teaspoon. That is all the salt you need in a day. Some packaged foods have way more salt than that hidden in them, and that is not heart healthy.
     Learn to buy natural foods that do not come packaged. Shop in the produce aisle. In bulk big store shops you can buy frozen fruit and vegetables and make smoothies or other  great recipes.
 Shopping for alcohol is bad for your heart. Alcohol containing drinks contain calories and adds on pounds every glass you splash back. The belly fat dilemma starts right here. Moderation is the key and less is better.
Eating raw fruit and vegetables as snacks in your day is an easy way to get them in your 5-10 a day serving plan, and getting rid of unhealthy snack choices.
Help your heart by getting in shape. Get yourself a dog from the pound and walk it 1- 4 miles a day or get a friend and  go walk with them. No stopping for donut shops afterwards.
     Stop smoking too. Smoking is a heart disease culprit. Ask your local drug store of over the counter ways of stopping smoking or talk to your doctor. Your second hand smoke is killing the people around you as well. When smoking was allowed in the work place non smokers were suffering from smoke disease from second hand smoke by being next to the smokers in the break areas. The amount of chemicals in cigarette smoke is the reason why it is now an out door activity and must be done away from entrance ways of public places where people breathe.
When you stop breathing in the smoke or inhaling cigarette smoke, your chances of smoking related diseases decrease . That is so easy to do.
     Heart healthy whole grain breads are good fiber nutrition. Oats as a breakfast basic. Whole grain cereals come in many variety's too, just be sure it reads whole grain. Fresh walnuts, almonds and healthy type nuts can be added in moderation to cereals or as snacks.
     Salt is a dietary need, but in excess causes damage to the heart as well as other internal organs like the kidneys. One teaspoon of salt is the maximum amount of salt the body should intake. People with health problems do not fall in this category. If you look at food labels they contain way more than one teaspoon of salt  per serving. This is why a more natural diet is preferred. You can control your salt and sodium intake, by eating potassium rich foods. Potassium is a way of fighting salt and sodium levels in your body
Some examples of potassium rich foods include beans like white beans, Lima, great northern, pinto, kidney and soy. Simply use these in your next crock pot chili recipe or include them in salad recipes.
Spinach is a high potassium green leafy vegetable that is easily stuffed onto health bread sandwiches. Other high potassium greens include kale, collard  greens and Swiss chard. These greens are easily prepped up in salads or cooked in to health pan pasta dishes.
The banana is an easy potassium snack. The lovely sweet potato has many recipes for both the adult and child's taste buds. Many of the squash types are potassium Rich, such as the acorn, Hubbard, winter, butternut and zucchini.
     Lastly is salmon. There are countless ways to prepare it. Advice is to season it without salt and to use natural ingredients that pullout the flavor.
     Are you feeling shortness of breath, nausea, coughing, heart palpitations, difficulty moving, weight gain, swollen feet ankles, abdomen or veins in neck, weakness or fatigue.
If you notice any of the above you may be having heart failure. 

     How to track a healthy heart. There are fabulous state of the individual his and hers wearable heart trackers in the form of watches or wristbands. They come in slim to more fancy with cell phone and  PC compatibility. These monitors are like a fitness instructor strapped right to your wrist. Some monitor designs have chest heart hook up or even an attachment with Velcro that goes around a finger to record heart and pulse rate. These devises have calorie counters to daily step counters.
    These monitors can count your steps you take each day to help you start a walking program to a more advanced running program, You can personalize your exercise program to your own needs, some bands are more advanced then others and document more data. Information such as your diet program and your distance progress in your running or walking program.