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Here and some suggested heart-healthy challenges:
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Set a regular bedtime that will allow me to get seven to eight hours of sleep each night to improve my ability to lose weight and avoid health problems
Swap two servings of red meat each week for 3-ounce servings of fish or ½ cup of beans to get the Omega-3s needed to help lower triglycerides
Go vegetarian two days a week, with high-fiber meals based on whole grains, beans, fruits and vegetables, and low-fat or fat-free dairy products
Eat more fresh fruit and vegetables by adding ½ cup of vegetables and a small-to-medium piece of fruit with each meal
Reduce sodium in my diet by limiting canned and processed foods to no more than three servings per week
Replace unhealthy snacks with 1 ounce of raw, unsalted nuts and/or seeds (roughly 20 to 24 almonds) at least four times a week
Eat ¾ cup of cooked oats each day for breakfast to help lower cholesterol and increase my fiber intake
Supplement my healthy diet with important vitamins, such as 1,000 mg of Vitamin C, 400 mg of Vitamin B9, and 1,000 IU of Vitamin D (Note: Consult your doctor before you begin taking any supplements)
Get 30 minutes of total exercise at least five days of the week (Note: You can break it down into 10-minute activities such as walking around the block, doing yard work, or taking the stairs whenever possible
Take five minutes every three hours to de-stress by stretching, breathing, and changing position to help clear my mind