Step by step instructions to Change Bad Habits and Live a Heart Healthy Lifestyle

                        

Learn to form healthy habits by replacing the bad ones. Substituting healthy habits for unhealthy ones rewards you with more stamina, better quality of life – and a healthier you.

That is easier said than done, of course, but some simple tips can help you tackle even the most indulgent and hardest-to-kick habits. Rani Whitfield, M.D., a Baton Rouge, La., family practitioner and American Heart Association volunteer, is on a mission to help people change their unhealthy habits.

“An unhealthy habit is easy to develop and hard to live with; a healthy habit is harder to develop but easier to live with,” said Whitfield, who has earned the nickname “The Hip Hop Doc” through his work getting young people to make healthier choices.

Notwithstanding your age, you can profit by Whitfield's straightforward propensity evolving tips.

In the first place, he says, realize that it takes 60 to 90 days to make another propensity. You need to keep after it. In the event that you overlook infrequently, or if at first you don't figure how to make it function with your timetable, keep after it.

It recollects that an unfortunate propensity is alluring on the grounds that it gives moment delight—that quick "can rest easy." But you pay later. Then again, a solid propensity implies you put off satisfaction yet get a considerably greater result not far off.

Think about your assignment as substitution as opposed to hardship. Says Whitfield, "Kojak sucked on candies since he was ceasing smoking," said of the well known 1970s TV investigator. Obviously, an excess of confection is awful for you, as well – yet a couple of candies is vastly improved than smoking with regards to your heart wellbeing. Whitfield says it's essential to "locate your genuine inspiration." It's OK and in truth supportive to utilize another inspiration notwithstanding getting more advantageous. "Many people will do it for their kids," he says. They need to set a decent case, or they basically need to live to see their children graduate. And afterward there's great old vanity. "In the event that you need well defined abs, perhaps your inspiration is to ask out a specific woman," says Whitfield.

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Here are his top tips:

1. Break a big goal into smaller short-term goals. “Don’t go cold turkey,” he says. “Suppose you’re drinking five beers a day, and you want to get down to six a month. Reduce to three a day. You’ll see the benefits and feel more motivated to move toward your longer-term goal.”
2. Tell someone you trust – not someone who will sabotage you. Be accountable to someone all the time.
   It’s toughest forming a healthy habit if you don’t have support. For example, one spouse might be trying to stop smoking while the other one isn’t. “You have to find some inner strength, some self-motivation and push through it. Or get couples counseling, a safe setting where you can ask your spouse: ‘Can you be supportive and go outside to smoke?’ ”
3. Allow a “cheat” once in a while. “If you’ve avoided sweets all week and you’ve been exercising, and you go to Grandma’s, you can afford that ONE small piece of apple pie. Or let yourself have one ‘crazy meal’ a week.”
4. Break the TV habit in favor of exercise. “Tell yourself, ‘If I just have to watch Martin Lawrence, I’ll Tivo it and watch on the weekend, or do my exercise and then have the show as my reward to myself.’
   “Or, if you have room, you can exercise in front of the TV,” he said. For some, TV seems to be their only friend. “If it’s all about escapism, the underlying anxiety or depression needs to be treated, or if you can’t finish tasks, do your work or the housework,” He says.

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He knows it’s tough out there.
“More people are drinking or using marijuana more often to deal with anxiety and depression over family problems or lack of a job, and maybe the inability to relax or to sleep,” Whitfield says. ”They are not understanding that they are making their own problems worse. Alcohol is a depressant; illegal drugs will land you in jail.”

The Hip-Hop Doc’s best habits for heart health:

1. Consistent exercise, 30 minutes a day, seven days a week. Read the AHA's recommendations for adults.
2. Quitting Smoking.
3. If you currently need medication for a cardiovascular condition, take meds faithfully.  “If you forget, put them with your toothbrush.”