February is “Love Your Heart” month. and this post is all about how you can love and treat your heart better with a fit and healthy lifestyle.
The foods you eat and the exercises you do are very important in gaining a healthy heart.
Getting – and staying – active can reduce your risk of developing heart disease. It can also be a great mood booster and stress buster.
Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity five days a week. Fit it in where you can.
Eat more fibre
Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day. Eat fibre from a variety of sources, such as bran, oats, potatoes with their skins on, plenty of fruit and veg.
Cut down on saturated fat
Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease. So choose leaner cuts of meat
Get your 5 A DAY
Eat at least five portions of a variety of fruit and vegetables a day. They’re a good source of fibre, vitamins and minerals.
Cut down on salt
Watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods we buy. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g. Adults should eat less than 6g of salt a day in total – that’s about one teaspoon.
Eat fish at least twice a week, including a portion of oily fish. Fish such as mackerel, sardines, fresh tuna and salmon are a source of omega-3 fats, which can help protect against heart disease.
My Fitness Routine:
I warm up on an incline for 5 minutes at a fast walking pace.
Then for about 15-20 minutes HIIT (High-Intensity Interval Training) where I do 1-minute fast running and 30-second rest.
Abdominal Crunch Knees Up – 30 X 3
Leg Raises – 15 x 3
Plank – 45 seconds (or as long as I can hold it) x 3
V scissors – 60 seconds (or as long as I can hold it) x 3
Bicycle crunches – 15 each side x 3
Legs & Bum
Bar Squats – 12 x 3
Abductor machine – 60kg – 12 X 3
Adductor machine – 50Kg – 12 X 3
Leg press machine – 60kg – 12 x 3
I also like to take part in classes when I can, I’m a big fan of Pilates & Ballet Barre work.
POST FITNESS TREATS:
I make sure I always have a protein shake after my workouts as it delivers amino acids to muscle cells, helping them to recover after strenuous workouts.
There is also such treat as protein cookies which as very yum yum, Holland and Barrett have a great selection you can choose from.
Holland & Barrett have so many fantastic healthy products to help you maintain a healthy heart and lifestyle. Check out the amazing products they have to offer http://www.hollandandbarrett.com/
Don’t forget to add me on Instagram – @leonie.parker –to follow my adventures!
(*) This post is in collaboration with Holland & Barrett