| Your age does not determine how young or old your | | | | the bad cholesterol in our bodies into an oxidized form |
| heart really is. A heart of a 40-year-old person may | | | | that could damage the inner lining of our blood vessel |
| have the vitality of a 30-year-old while a much | | | | walls, resulting in a leakage of fat between its layers. |
| younger person's heart could behave as one twice the | | | | Foods with high GI and GL raise the body's blood |
| chronological age of the person. Sound unbelievable? | | | | sugar to high levels very quickly. A sudden spike in |
| So how can one determine one's heart's well being? | | | | glucose levels leads to an increase in the amounts of |
| One way is to find out the blood pressure and heart | | | | free radicals, thus increasing the likelihood of blood |
| rate. | | | | vessel damage and shrinkage. |
| For adults in an urban society, the normal blood | | | | The damage is, however, is reversible. |
| pressure is 130/80 and the heart rate is between 60 | | | | One way is to consume fewer foods of high GI and |
| and 90. Nevertheless, the ideal level is closer to 110/70, | | | | GL. These include baked goods like muffins and |
| level of which corresponds to persons in their 20s and | | | | croissants, dairy products like ice cream, white breads, |
| 30s. | | | | snacks like potato chips and candy bars and even |
| Everybody stands an equal chance of contracting | | | | potatoes. |
| heart disease if one neglects the health. | | | | We should allot a bigger portion of our daily diet to: 5 to |
| Cardiovascular disease is largely preventable through | | | | 8 servings of vegetables; 4 to 6 servings of fruits; 3 to |
| adopting a healthy lifestyle program from young. | | | | 6 servings of nuts, eggs, legumes, fish and beans; 1 to |
| According to a cardiologist, the 4 foundation pillars of | | | | 2 servings of skinless chicken, turkey or other lean |
| maintaining good heart health include a balanced diet; | | | | meats and giving the least weight to carbohydrates, |
| adequate exercise; abstaining from smoking; and | | | | occasionally eating whole grain bread, pasta or rice. |
| limiting alcohol consumption and emotional balance. | | | | To supplement a healthy diet, 30 and 45 minutes of |
| Our hearts suffer when we keep poor dietary habits. | | | | exercise 5 times a week is essential. Exercise benefits |
| A diet rich in foods of high GI (glycemic index) and GL | | | | the heart as it builds up muscle bulk and conditions the |
| (glycemic load) accelerates damages to the heart's | | | | arteries to both mobilize and accommodate a larger |
| arteries. | | | | volume of blood. |
| Glucose in our bodies reacts with oxygen to produce | | | | In conclusion, if you want a healthier, happier and young |
| energy and free radicals are generated in this oxidation | | | | heart, choose wisely, exercise and stay away with |
| process. The excess free radicals produced converts | | | | unhealthy high-GI foods. |