your heart: how to keep it healthy. how to keep a healthy heart 1. maintain a healthy weight 2. eat...
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Your Heart:How to Keep It Healthy
How to Keep a Healthy Heart1. Maintain a healthy weight2. Eat well3. Be active4. Manage blood pressure5. Control cholesterol
1. Maintain a Healthy WeightAny excess fat on the body (especially
around the abdominal area) causes extra stress on the heart.
A combination of eating right and exercising will help maintain a healthy weight.
Weight loss or gain is a process and should not occur quickly.◦ Tip: If you are trying to lose weight, you need to
consume 500 less calories than what you burn in a day to lose 1 pound a week.
2. Eat WellPay attention to portion sizes.Know your food groups (fruits, vegetables,
dairy, grains, protein).Limit added sugars.Focus on lean meats, fish, and fat-free or
low-fat dairy.Eat 8-10 servings of fruits
and vegetables daily.◦ Tip: Measure some portions
of foods that you eat regularly, to see how much you are actually eating.
3. Be ActiveAim for 150 minutes of moderate to
vigorous physical activity each week.Incorporate cardiovascular, strength, and
flexibility training.Exercise includes any activity that
increases heart rate.◦ Tip: Find an activity that
you enjoy; that activity could be dancing, playing a sport, or even taking a walk with your dog.
4. Manage Blood PressureBlood pressure is affected by weight,
diet, stress, exercise, use of alcohol and tobacco, and family history.
Check blood pressure regularly.Many times, high blood pressure
shows no symptoms.
Tip: Take a little time to de-stress every day.
5. Control CholesterolHDL (“good” cholesterol), LDL (“bad”
cholesterol), and triglycerides make your total cholesterol count.
Excessive cholesterol may be deposited in your arteries as plaque, leading to atherosclerosis (narrowing of arteries).
Cholesterol levels should be checked at least every 5 years starting at age 20.
Tip: LDL: <100 mg/dL HDL: >40 mg/dL for men
>50 mg/dL for women
PERSONAL AND CONFIDENTIAL
Sourceswww.medicinenet.comwww.heart.orgwww.choosemyplate.gov