Your health: Jump to it

Jump rope cardio

Jumping rope, a favorite childhood past time, can be used by adults for a great cardio workout.

If it’s been a few years since you’ve picked up a jump rope, use a beaded rope, suggests The Washington Post, which won’t tangle as much.

To get that heart pumping, jump rope in a jogging motion by switching your feet with every rotation or the rope and try to pick up speed. Counting the jumps is a lot easier if you count the amount of times the right foot hits the ground, then double it when your done. Most competing jump ropers can do 200 jumps in 30 seconds.

Summer meals

There’s no need to fear summer barbecues with their trans fats and millions of calories.

When it comes to grilling favorites like burgers and hot dogs, according to The Washington Post, try to go 90 percent lean and buy nitrate-free hot dogs, since nitrates have been linked to cancer. Replace the fatty toppings and bun with sauteed mushrooms, onions, sun-dried tomatoes and a whole-grain bun.

For side salads like coleslaw and potato, replace the mayonnaise with nonfat, plain yogurt. When cooking potatoes, leave the skins on to preserve the fiber. Beans are a healthy summer staple. Try baking them and replacing the bacon with Canadian bacon, which has a lower fat content. Also, molasses is a better choice than the traditional empty calories of brown sugar.

And to finish off a meal, ditch the dessert cupcakes and try grilled peaches with frozen yogurt.

Get heart healthy

There are ways for people with heart disease to live healthier lives without drastically changing, according to the Harvard Medical School

Some of the possibilities include walking at least 10 minutes a day and doing some light lifting with 2-pound weights. As it becomes easier, workouts can be ramped up.

For meals, breakfast can include a serving of whole grains and fruit. Skipping sugary, calorie-filled drinks, which offer little energy, is strongly recommended. When it’s time for dinner, opt for a grilled salmon fillet instead of red meat. For those snack cravings, go for peanuts or almonds instead of chips and soda.