Female: Coach Kendra is an expert Nutritionist, a professional personal trainer and she is certified by the American Association of the Drugless Practitioners. Today, Coach Kendra has some tips for living a heart healthy life.
Coach Kendra: Even though 20 million Americans suffer from some sort of heart disease, simple changes in diet and exercise can help you to keep your heart healthy. The leading cause of cardiovascular disease is high cholesterol, which affects a staggering 100 million Americans. Let us take a moment to understand what cholesterol is.
Fatty foods are the primary source of cholesterol for most people. When someone has too much cholesterol in their blood, it can lead directly to a build up of plaque in your arteries and can lead to a heart attack.
There are two types of cholesterol. LDL or bad cholesterol is the type of cholesterol which causes plaque build up and clogs arteries. HDL also known as good cholesterol does not contribute to plaque build up and actually removes cholesterol from the blood stream.
Now, I am going to tell you about foods that will boost your good cholesterol or HDL and also guide you away from foods that will raise your overall and LDL cholesterol levels. Certain foods are full of good fats that contribute to good HDL cholesterol. For example, nuts and seeds such as walnuts and pumpkin seeds are great sources of oils to increase your HDL levels. Also, avocado, olive oil, salmon and sardines are other great options to include in your diet to increase your HDL levels. But some goods are not too good for you. If you are trying to keep your LDL levels low, you should avoid fried foods like french fries, doughnuts and fried chicken. It is also a good idea to avoid foods like cookies, cakes and foods that contain trans-fats.
Exercise is also an important part of any plan to lower your cholesterol levels. Let me demonstrate some exercises you can do on your own home that can help you on your path to heart health.
The next time you pick something up, try to use your legs to lift it. Make sure to keep your abdominal muscles engaged to avoid feeling it in your lower back. Repeat 15-20 times at a fast pace to increase your heart rate, it is two points on the floor and shuffle to one side, taking one step in between the sides. Lightly touch the ground and go back to the other side. Repeat 10-30 times squatting deeper for more cardio effects and repeat the set two to four times. Make cardio health the center of your plan for a long and healthy life. If you want to learn more about heart healthy eating and living, check out some of the other videos in this library to deepen your knowledge.
Female: You want to learn more? Check out other videos and sources on this site for more information.
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