Your Heart: How to Keep It Healthy

How to Keep a Healthy Heart 1. Maintain a healthy weight 2. Eat well 3. Be active 4. Manage blood pressure 5. Control cholesterol

1. Maintain a Healthy Weight Any 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 Well Pay 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 Active Aim 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 Pressure Blood 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 Cholesterol HDL (“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

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