Recent reports had shown that 89% of Filipinos had a specific moment during the past two years when they realized they needed to change their diet and live a healthier life. They are now more conscious of taking care of themselves with consistent physical activity and better nutrition. Now, with the New Year coming up, today is the best time to get started on the path towards a healthier you.
Registered nutritionist-dietitian Dr. Dexter Macalintal offers these simple tips to get started on the road to a healthier lifestyle.
TIP 1: SIMPLE, PHYSICAL ACTIVITIES
Doing a moderate-intense physical activity for at least 30 minutes daily can go a long way. Start with one day and then try to gradually increase it to five times a week. Be sure to compute your target heart rate, based on your age, and try to consistently reach that to make each physical movement count.
It also helps to find workout styles that you actually enjoy doing. That way, it won’t feel as draining or like a chore. Simple choices such as taking the stairs or taking short walks can be just as effective.
TIP 2: A PROPER DIET
Eating right means going beyond what the stomach and gut want. Instead, choose what is ultimately good for the heart to maintain healthy living. Heart health is typically tied to your blood cholesterol levels and it’s important to eat foods that help you keep control of it.
“A person with an increased level of cholesterol in their blood may lead to a possible condition called atherosclerosis that could develop when different substances form a plaque in one’s arteries and may link to stroke and heart disease,” said Dr. Macalintal.
When planning your dietary meals, it would be best to have a combination of complex carbohydrates, lean protein, and healthy fats to provide the energy, vitamins, minerals, and phytonutrients essential for daily living. You can have a healthier option for your merienda by having a vegetable burger cooked in canola oil, partnered with wheat bread, lettuce, tomatoes, and cucumber as the other ingredients
TIP 3: USE HEALTHY OILS
Having heart-healthy food means using heart-healthy ingredients, especially with daily essentials like cooking oil. A staple for most Filipino households and dishes, choosing a heart-healthy cooking oil is good in replacing bad fats as this can manage the risk of heart disease and stroke.
“Canola oil with phytosterols is a good option as it has unsaturated fats in it and is known for being better and generally safe for most home cooking uses, which in this case, the dietary meals,” added Dr. Macalintal. “It also has positive effects on the body by providing nutrients such as Vitamin E which helps act as an antioxidant that is highly needed in one’s personal daily life.”
Furthermore, Dr. Macalintal advises that it is important for one to take into consideration moderation, variety, and balance when it comes to maintaining a healthy lifestyle.
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