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A Healthy Heart Diet

A healthy heart diet has a been shown to be that of a Mediterranean style Diet A diet full of fresh vegetables, chicken, fish, all low in saturated fat. The healthy living  NHS website  states the following on:

You can make your diet more Mediterranean-style by:

  • eating plenty of starchy foods, such as bread and pasta
  • eating plenty of fruit and vegetables
  • including fish in your diet
  • eating less meat
  • choosing products made from vegetable and plant oils, such as olive oil

Click here to see the NHS Eatwell plate:

I would go as far as to say plan your meals. This ensures a consistent healthy heart diet. A ratio of 80:20 on a weekly meal planer would also be a good guide. Whereby 80% of your meals are healthy. There are 21 meals in a week, make sure 17 of those are well planned. Ensure well thought out and prepared meals with a healthy heart diet in mind.

 

Exercise for older adults

Guidelines for older adults 65 and over from the the NHS are as follows: 

  • At least 150 minutes of moderate aerobic activity such as cycling or walking every week and
  • Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

They highlight various ways to break down this chunk of time: ie 30 mins 5 x a day for 5 days; and other kinds of exercise to do to achieve the overall time. It is known that 150 mins of exercise either split over 5 days or completed as one session, will deliver health benefits.

Exercise for older adults at home is recommended for those at risk of falling. See our exercise DVD for seniors.

 

Relaxation

Improving mood and staying mentally healthy is as important and physical health. NHS give guidelines on reducing stress  Spending time with friends, be in control and ensure some ‘me-time’. Above all else, sleeping well helps you feel good. 

If change is southing you’d like support with, get in touch, contact Laura can she will support you, with a 1-2-1 programme.   Together we establish your goals and plan the steps to successfully achieve them.

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