Tips for a Healthy Heart by Bondi Personal Trainer

One of the main reasons for contracting heart diseases is the sedentary lifestyle that most people lead nowadays. Regular exercise and physical activities are a must if you want to keep heart ailments at bay. Doctors in Bondi personal trainer recommend at least 30 minutes of vigorous exercise, 5 days a week. It is even better if you can exercise for 45 minutes to 1 hour, 4 times a week at a minimum. It doesn’t always need to be heavy duty gymming, even pilates training is a great way to exercise. You can run in the neighborhood park with your dog or family or take up sports like lawn tennis or basketball, volleyball or soccer. Swimming and cycling provide great cardio workouts as does jogging, climbing stairs and running. The important thing is to provide a whole body workout and manage your weight. If you are overweight or obese, exercising regularly will help you knock off those extra pounds.

Tips for a healthy Heart

If you want to protect your heart, you must give up all kinds of red meat, animal fat, animal livers and even duck meat. Switch to skinless chicken, skinless turkey, fishes especially sea fishes and limit your egg intake to 3 eggs per week. Try to consume a lot of green and colored veggies, all types of seasonal fruits, nuts especially almonds, all types of beans and fishes rich in omega fatty acids such as tuna and salmon. Olive and canola oils are the healthiest cooking medium and instead of deep fried items, try to eat freshly boiled or grilled food. Throw away any food item that is rich in trans fats, bad cholesterols and fattening ingredients. Try out fat free, cholesterol free vegetable oil spreads instead of butter. You can find more diet advice on

Cut Down Salt Intake
Experts from Bondi Personal Trainer also urge people to cut down the intake of high salt food items such as ready to eat meals, pizzas, canned veggies, baked beans, canned soups, salted nuts, crisps and chips. Check your grocery aisle for low sodium food products that do not cause coronary heart ailments.

Other Measures
A few other steps recommended by experts Bondi Personal Training include managing stress, controlling sleep apnea, taking low dose aspirins, quitting smoking, controlling blood sugar, improving good cholesterol levels and lowering blood pressure. You should also ask your GP to conduct regular screening tests.

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