Eat 5, Move 10, Sleep 8:
Health professionals at Mayo Clinic have developed the Mayo Clinic Healthy Heart Plan. The entire plan is contained in the book Mayo Clinic Healthy Heart for Life! A Plan for Preventing and Conquering Heart Disease. But one of the key messages in the plan is that even little steps may make a big difference. Some of these steps for getting started are in a two-week “Quick Start” section of the book termed Eat 5, Move 10, Sleep 8.
Here’s a summary of the Mayo Clinic Healthy Heart Plan’s quick start:
- Eat 5. Eat five servings of fruit and vegetables a day to boost your heart health. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruit in between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don’t worry so much about foods you shouldn’t eat, just work on getting 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 every day. Sure government recommendations say 30 minutes or more, but the bottom line is even 10 minutes makes a difference. For example, just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to half. That’s a big benefit from a pretty small commitment on your part. It doesn’t have to be elaborate — take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity a day.
- Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it’s important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person’s sleep needs vary slightly, but eight is a good number to shoot for.
All of these tips — Eat 5, Move 10, Sleep 8 — are meant to be tried for two weeks before you move on to a more established healthy heart plan. But there’s nothing wrong with continuing this quick start for longer periods. Consider trying other reputable diet and exercise plans offered by the American Heart Association and government agencies. The point is to get started with something and keep at it.Find out what your Heart Health is!
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Does your diet include unhealthy sources of protein, perhaps burgers, hot dogs and fried chicken in excess? Do your heart a favor and choose your proteins wisely. Legumes are a great source of heart-healthy protein. They include beans, peas and lentils. Legumes are typically low in fat and contain no cholesterol. Legumes also contain soluble and insoluble fiber.Get More Information
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Heart disease is the leading cause of death for both men and women in the U.S. Each year, 1 in 4 deaths is caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Mayo Clinic has these tips to help put you in charge of your heart health: Tell your doctor early on if you have a family history of heart problems. Don’t smoke. Incorporate aerobic exercise into your routine. Eat lean protein, whole grains, fruits and vegetable. And be on top: Take charge of your heart health!What is Heart Disease?
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Heart-healthy eating can be easy if you have a strong start. Use these menus to kick off your heart-healthy diet.Heart Healthy Menus