Nutrition is a key to Good Health 
​

Eating healthy foods is a must, try to stay organic
Fruits, Nuts, Veggies,
If you are going to eat meat the LEANER the better.
Watch those CARBS (The true issue)  Causes Inflammation
Watch those SUGARS (The true issue) Causes Inflammation
SATURATED FATS aren't bad
Watch the TRANS FATS 
Watch the hidden one SALT
no more than 1500 mg of SALT per day Max

Everything comes down to Inflammation, Insulin and oxidation of your cells

Risk Factors
Insulin resistance, Metabolic Syndrome, Type 2  Diabetes, HTN, Obesity, Smoking,
Trig's, Overweight, LDL-p, High HS-CRP and inactivity
​
If you follow these simple but life changing eating habits you are on your way to a long life and you will find that your Heart is getting healthier and healthier.

Two types of Plaque
​Calcified and Soft
Soft plaque is like say pouring bacon fat down your sink and begins to narrow the arteries no test current to check for this except if you do your CRP test and Lp2a test these are inflammation markers and if they are out of range the odds are you have soft plaque. Monitor you BP and pulse rates.

Copy the link below  to your browser of Dr. William Davis an Leading Heart Doctor
https://youtu.be/YRpPPrAT0Mw
Very interesting and informative

Very informative on calcified plaque remove/reduction 
https://www.youtube.com/watch?v=R2GRuqtNTNY


​

Walking: 
​Walk 30 minutes  per day at a pace of 3.0 mph or better.

Weight Training:
Light weight high reps
​3 x a week.

Cardio: Basic Rule for bpm
Heart  Rate should be no more than 80% of Max. BPM

How to calculate that is:
220-minus your age =?
then 80% of that number. i.e.
​ 220-60=160 Max bpm
160 x 80%=128 is your max Cardio Zone.   
Or 180 - age = ? this will be your fat burning target. 180-60=120
​
Here is a general guideline:
Zone 1: 55 percent to 65 percent: This is a very comfortable effort used for warmup and cooldown.
Zone 2: 65 percent to 75 percent: Used for the bulk of training, this relaxed effort allows you to hold a conversation.
Zone 3: 75 percent to 85 percent: This is a comfortably hard effort during which you can only say short, broken sentences.
​Zone 4: 85 percent to 95 percent:  This is a very hard effort that’s sustainable, but only lets you speak a few words at a time.

Remember  to always warm-up and cool down before any exercise. You want your bpm  to be at no more than 10% of you resting pulse rate when finishing your workout . Some  type of weight training  lightweight lifting  3X reps of 10-15 per each exercise.

​One way to
 tell if you have a Healthy Heart is by your recovery rate after exercise
 
Quick Recovery Rate

The ability to quickly rebound to your normal heart rate after intensive exercise is another sign you have a healthy heart. You can test yourself by taking your heart rate immediately after exercising and again after resting for one minute. Ideally, your rate should have dropped by 20 beats or more.

Walking a great form of exercise 30-60 minutes a day will do wonders for your health and heart. Walking is a good form of CARDIO  at a moderate pace which is 3.0mph also, you have other options such as using a stair-climbing machine or just walking up and down your steps at home several time a day, an elliptical machine, a stationary bike, a rowing machine and a good old fashion treadmill.