Limit saturated fats and trans-fats; reduce beverages and foods with added sugars; choose foods with less sodium; prepare foods with little or no salt; consume alcohol in moderation; keep an eye on portion sizes.
For overall cardiovascular health
30 minutes of moderate aerobic activity at least 5 days per week OR 25 minutes of vigorous aerobic activity at least 3 days per week AND muscle strengthening activity 2 days per week for additional health benefits.
For lowering blood pressure and cholesterol
40 minutes of moderate to vigorous aerobic activity 3 or 4 times per week.
Don’t smoke and avoid secondhand smoke
Food as fuel – before, during and after a workout
Hydrate with water
Eat healthy carbohydrates
Avoid saturated fats
More water – small and frequent sips
Not necessary to eat during workouts of an hour or less
For longer vigorous workout, 50 – 100 calories of healthy carbs should be consumed every half hour