15 TIPS FOR A HEALTHY HEART
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1. Know your risk factors for heart disease.2. Talk to your doctor about reducing your risk of heart disease.
3. Have your blood pressure checked regularly. Avoid excess salt intake to maintain normal blood pressure.
4. Know your cholesterol numbers. [These include total cholesterol, HDL or "good" cholesterol, LDL or "bad" cholesterol, and triglycerides.]
5. Have your blood sugar level checked for diabetes.
6. Do not smoke cigarettes or use other tobacco products in any form including passive smoking.
7. Eat for your heart health. Healthy balanced food intake of at least 5 servings of fruits and vegetables a day, avoiding saturated fats and trans fatty acids.
8. Get regular physical activity. At least 30 minutes of moderate physical activity on most or all days of the week. Include physical activity in your working schedule - cycle to work if possible, take the stairs, and go for a walk during lunch breaks.
9. Aim for a healthy weight.
10. Know the signs and symptoms of a heart attack and the importance of seeking medical help immediately.
11. Positive attitude with balanced approach to life, avoiding negative mental stress and strain.
12. Workplace wellness should be promoted by incorporating relaxation techniques like stretching and meditation.
13. Know your numbers- visit a healthcare professional to know your blood pressure, cholesterol and glucose levels - keep all below 100 (mean BP< 100 mmHg, LDL cholesterol<100mg, fasting blood glucose<100mg).
14. Maintenance of optimal body weight (body mass index (BMI) below 25) especially avoiding abdominal obesity.
15. Flavor foods with herbs, garlic, mustard, lemon juice, salsa, tomato sauce, or seasoned vinegars. Limit high fat additions like butter, margarine, mayonnaise, sour cream, and creamy sauces.
