Obesity Heart disease, diabetes: Obesity is a major risk factor for heart disease, diabetes, high blood pressure and stroke. Maintaining a healthy weight to reduce the risk of such diseases The number of people who are overweight or obese continues to increase. Obesity is a major risk factor for heart disease, diabetes, high blood pressure and stroke. It is important to promote the importance of maintaining a healthy weight to reduce the risk of such diseases. The main reason for being overweight is the intake of more calories than is used. It is important to live life in energy balance. If you need to lose weight, your calorie intake should be less than the calories you burn. Regular exercise and eating a balanced diet will help you stay fit and burn more calories. Avoid fed diets which provide unrealistic results. Extra weight means that the heart has to work harder to supply blood to the body. This significantly increases the risk of heart disease and stroke. Excess weight also increases the chances of developing other problems, which contribute to the risk of heart disease and stroke. The risk of developing high blood pressure is 2-6 times higher in a person who is overweight. Tips for healthy eating: Regular exercise:
Eat a balanced diet including plenty of fruits and vegetables, whole grain products, low-fat and fat-free products (but keep calories in mind), unsaturated oils (eg, sunflower, corn, rape-seed). Olives, lean meats, fish and pulses.
Limit your salt and sugar intake. Have breakfast and make sure to have at least 3 meals per day.
Use healthier cooking methods like steaming, boiling, grilling and baking instead of deep fat-frying and adding extra fat and develop healthy cooking skills.
Avoid sweets and junk food. Drink at least 6-8 glasses of water daily. It is important to eat healthy food along with regular exercise.
For adults, a brisk walk of 30 minutes a day will also help reduce the risk.
Children should do 60 minutes of physical activity every day.
Surround yourself and your family with supportive people who either participate with you or remind you to exercise.
Reduce family television viewing and increase your participation in regular family games and activities.
Encourage your family and friends to exercise with you.
Take the stairs instead of the elevator, form a physical activity group, park at the far end of the parking lot so you don't have to walk more. Exercises you can do are:
stretching
aerobic
strengthening
The most important exercises for the heart are aerobic exercises: walking, jogging, running, swimming, dancing and cycling are aerobic.
The decision to undertake a physical fitness program cannot be taken lightly. It requires a lifetime commitment of time and effort. Exercise should be one of those things that you do without question, like taking a bath, brushing your teeth.
