Your Guide to Heart Health
Maintain a Healthy Diet
Eat Heart-Healthy Foods: Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats (like olive oil and avocados).
Limit Saturated and Trans Fats: Reduce consumption of processed foods, red meats, and high-fat dairy products.
Control Portion Sizes: Be mindful of serving sizes to manage calorie intake.
Stay Active
Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous activity (like running) each week.
Control Portion Sizes: Be mindful of serving sizes to manage calorie intake.Incorporate Strength Training: Engage in muscle-strengthening activities at least two days a week.
Maintain a Healthy Weight
Achieve and Maintain a Healthy BMI: Work towards a body mass index (BMI) in the healthy range (18.5-24.9).
Monitor Waist Circumference: A waist size greater than 40 inches for men and 35 inches for women can increase risk.
Manage Stress
Practice Relaxation Techniques: Engage in yoga, meditation, or deep breathing exercises to reduce stress levels.
Stay Connected: Foster supportive relationships to help manage emotional stress.
Monitor Blood Pressure and Cholesterol
Regular Check-Ups: Get your blood pressure and cholesterol levels checked regularly.
Follow Your Doctor’s Advice: If you have high blood pressure or cholesterol, adhere to treatment plans and lifestyle changes.
Stay Informed and Proactive
Know Your Family History: Be aware of any family history of heart disease and discuss it with your healthcare provider.
Take Preventive Medications: If prescribed, take medications to manage heart disease risk factors like high blood pressure or cholesterol.