THE CHEAT SHEET

know your tools

1. STRESS IS LESS

Heart health encompasses mental and physical well being in all areas of our lives.

2. QUALITY MATTERS

The approach of implementing lifestyle changes with the goal of long-term health ultimately seems to be a better choice, than that of strict regimens most of us are not likely to keep to.

3. TUNE IN

Education and knowledge about how the body works, what certain foods do for or to it, and how our lifestyle modifies its health, are an essential prerequisite for success in maintaining a high quality of life.

4. NUTRITION POSITION

Food is defined as that which is eaten to sustain life, provide energy and promote the growth and repair of tissues. (Macmillan Dictionary) Dietary changes should be based on implementation of 5 beneficial food groups into our well liked culinary customs, as well as elimination of the most serious culprits in terms of heart health. Desirable permanent residents for your refrigerator and pantry:

> Lean proteins
> Beneficial fats
> High-fiber fruits, vegetables and seeds
> Potent herbs and spices
> Health promoting liquids

Subjects to be exiled indefinitely:

> Sugars and starches
> Soft drinks, diet sodas and alcohol
> Hydrogenated oils
> Fatty or processed meats
> Dairy products (with the exception of plain! Yogurt)

For more detailed information please refer to the article “Strict diet regimen or gradual lifestyle change – how do you conquer the barriers to a heart-healthy diet?” in Cardiac Bulletin Issue 0

5. MOTION IS A POTION

Make friends with the idea of creating an active lifestyle – inactivity is not an option for a healthy body. You have the freedom to choose some favourite indoor- and/or outdoor activities to keep your muscles moving. Ideally these include aerobic exercise, stretching and strength training. Get started with aerobic training, the rule of thumb is 30 minutes per day at a pace where you are able to speak in short sentences, but not sing. For more information please refer to the article “Long-term health and the E-Word” in Cardiac Bulletin Issue 0.

6. CULINARY COMPOSITION

Heart-healthy menu in issue 0:
Bison burgers with roasted sweet potatoes and Swiss chard, Red cabbage, fennel, okra salad, Cucumber mint water, For recipes please refer to the article “Our chef recommends” in Cardiac Bulletin issue 0.

7. COUNT ON BACK UP

Call in the cavalry on inflammation, infections and other unwanted conditions with plenty of fresh garlic. For more information please refer to the article “Unsung hero allium sativum, commonly known as garlic” in Cardiac Bulletin Issue 0.