The lifestyle modifications should be used throughout the Cardio Defense Program. These recommendations are also beneficial as general guidelines for good health outside of the program.

Improve Diet
After the initial modified fast, strive for a vegetarian or modified vegetarian diet. A whole food diet consisting of grains and fresh vegetables high in fiber and protective antioxidant nutrients is recommended. Liberal intake of onions and garlic is encouraged, as both foods have cholesterol-lowering effects. As a source of protein, legumes and fish are preferred to other animal sources. For cooking and general consumption, olive, sesame, and canola oil represent healthier choices than butter and hydrogenated oils like margarine. Reducing the intake of saturated fats, cholesterol, and highly processed foods is a necessity for individuals with atherosclerosis. Deep-fried foods and foods high in sugar should also be avoided.

Eliminate risk factors
Stop smoking and reduce or eliminate alcohol consumption. Smokers’ risk of heart attack is more than twice that of nonsmokers, and cigarette smoking is the biggest risk factor for sudden cardiac death. Drinking too much alcohol can raise blood pressure, cause heart failure, and lead to stroke.

Manage stress
Stress levels should be decreased and managed using the techniques with which you are most comfortable. There is a relationship between coronary heart disease risk and stress and health behaviors. See AIM’s Stress Relief Program for detailed information on stress.

Exercise
Regular, moderate-to-vigorous exercise is important in promoting cardiovascular health. Exercise can help control blood cholesterol, diabetes, and obesity, as well as help lower blood pressure in some people. Exercises such as walking provide a great starting point. Exercise within your target heart rate to get the most benefit from your activity. Visit AIM’s website at www.theaimcompanies.com/healthsolutions to learn more about target heart rates and calculate yours. If you have a heart condition, consult a health practitioner before starting an exercise program.

Monitor your heart health
Take our heart health evaluation on a regular basis to determine your heart health and register the positive changes that occur over time.