![]() Live Tobacco Freeĭon’t smoke, vape or use tobacco or nicotine products - and avoid secondhand smoke or vapor. Look for the Heart-Check mark to find foods that have been certified by the American Heart Association as heart-healthy. Read the Nutrition Facts and ingredient list on packaged food labels to choose those with less sodium, added sugars and saturated fat. It is possible to follow a heart-healthy dietary pattern regardless of whether food is prepared at home, o rdered in a restaurant or online, or purchased as a prepared meal. limited or preferably no alcohol intakeĪpply this guidance wherever food is prepared or consumed.healthy sources of protein (mostly plants such as legumes and nuts fish and seafood low-fat or nonfat dairy and, if you eat meat and poultry, ensuring it is lean and unprocessed).whole grains and products made up mostly of whole grains.a wide variety of fruits and vegetables.Eat an overall healthy dietary pattern that emphasizes: Ideally, your activity should be spread throughout the week. If it’s hard to schedule regular exercise, look for ways to build short bursts of activity into your daily routine such as parking farther away and taking the stairs instead of the elevator. Regular physical activity can help you maintain your weight, keep off weight that you lose and reach physical and cardiovascular fitness. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week.Increase the amount and intensity of your physical activity to burn more calories. ![]() You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. Nutrition and calorie information on food labels is typically based on a 2,000 calorie per day diet. Also known as peanut or arachis oil, groundnut oil tends to have a mild flavour. However, because of its intense nutty flavour keep toasted sesame oil for drizzling or dressing.
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