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2017 Wellness Expo
Lincoln Daily News Wednesday, February 15, 2017 Page 37
Eat less fat. Choose fewer
high-fat foods and use
less fat for cooking. You
especially want to limit
foods that are high in
saturated fats or trans fat,
such as:
Fatty cuts of meat.
Fried Foods
Whole milk and dairy
products made from whole
milk.
Cakes, candy, cookies,
crackers, and pies.
Salad dressings.
Lard, shortening, stick
margarine, and nondairy
creamers.
Increase your
physical activity
Physical activity can help
you control your blood
glucose, weight, and blood
pressure, as well as raise
your “good” cholesterol
and lower your “bad”
cholesterol. It can also help
prevent heart and blood flow
problems, reducing your risk
of heart disease and nerve
damage.
Older persons
might walk briskly
Experts recommend
moderate-intensity physical
activity for at least 30
minutes on 5 or more days
of the week. Some examples
of moderate-intensity
physical activity are walking
briskly, mowing the lawn,
dancing, swimming, or bicycling.
If you are not accustomed to
physical activity, you may want
to start with a little exercise, and
work your way up. As you become
stronger, you can add a few extra
minutes to your physical activity.
Do some physical activity every
day. It’s better to walk 10 or 20
minutes each day than one hour
once a week.
Talk to your health care provider
about a safe exercise plan. He or
she may check your heart and your
feet to be sure you have no special
problems. If you have high blood
pressure, eye, or foot problems,
you may need to avoid some kinds
of exercise.
Continued
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