A healthy heart: adopt the rule of 5, 10, 8

It’s great that you want to improve your heart health. But don’t think you have to make big changes to have an effect on your heart health. Even small, basic steps can have dramatic effects. One of the biggest drops in heart disease risk comes when you switch from a sedentary lifestyle to just one hour of physical activity a week. Obviously, the more active you are, the better. But just one full hour of activity over the course of a week makes the difference.

The key message in this 5,10,8 rule is that even small steps can make a big difference.

How to set up a “healthy heart” plan:

Eat 5

Eat five servings of fruits and vegetables a day to improve your heart health. Start by eating breakfast including at least one serving of fruits or vegetables. Snack on vegetables or fruit between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don’t worry so much about what foods you shouldn’t eat, just aim to eat five or more servings of fruits and vegetables a day.

move 10

Add at least 10 minutes of moderately intense physical activity to what you do each day. Of course, government recommendations say to include 30 minutes or more of physical activity a day, but in the end, even 10 minutes makes a difference. For example, studies have shown that 60 to 90 minutes of physical activity per week can reduce the risk of heart disease by 50%. It’s a great advantage if you commit yourself even a little bit. It doesn’t have to be very elaborate: take the stairs, walk, move. As you become more active, you can try to increase your total activity level each day.

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sleep 8

Quality sleep is good for your heart. It can be difficult to find the time to sleep well, but it is important. For two weeks, aim to get eight hours of quality sleep each night. Yes, each person’s sleep needs vary slightly, but eight is a good number to aim for.

All of these “Eat 5, Move 10, Sleep 8” tips are meant to be tried for two weeks before moving on to a more established heart health plan. But there’s nothing wrong with continuing that quick start for longer periods of time. Consider trying other diets and exercise programs reputable by government agencies such as the PNNS: Program National Nutrition Santé: https://www.mangerbouger.fr/PNNS/Le-PNNS The goal is to start something and to pursue it.

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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