LIFESTYLE CHANGES
A heart-healthy lifestyle can be a great defense against heart disease and stroke. To reduce your risk factors, the most important lifestyle changes are:
Maintain a healthy weight
One way you can reduce the risk of heart disease is to maintain a healthy weight. What is a healthy weight for you?
One way to find out if you're overweight is to determine your BMI (body mass index). BMI is a number calculated
from a person's weight and height and gives an estimate of what percent of your body is fat.
Calculate your BMI
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Another way to find out is to measure your waist. If you're a woman whose waistline is more than 35 inches, or a man whose waistline is more than 40 inches, you may be overweight.
If you are already at a healthy weight, keep up the good work!
A heart-healthy diet
Making a few small changes in your eating habits can make a big difference in your heart health. A good way
to start a heart-healthy diet is to eat more foods that contain whole grains, eat fruits and vegetables, and
limit high-fat foods such as red meat, cheese, and baked goods. Cutting down on salt (sodium) and sugar is
also important if you want to eat in a heart-healthy way.
More heart-healthy diet information
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Recognizing fats
Bad fats: Saturated and trans fats
These are more likely to be solid at room temperature, like butter and solid shortening.
Good fats: Monounsaturated and polyunsaturated fats
These are more likely to be liquid at room temperature, like vegetable oil.
More about fats
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Reading food labels
Be smart when you go to the grocery store and read the labels. Look for foods and beverages that say "No Trans fats," or "100% Whole Grain," or "No Sugar Added." It's especially important to read the labels on the back of food and beverages; you'd be surprised how loaded they can be with sugar and/or sodium.
Understanding food labels can help you establish and maintain a heart-healthy diet.
More about Nutrition Facts label
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The more you stick to a heart-healthy diet, the better off you'll be. And if you're like many people, you'll start appreciating the flavor and freshness of fresh fruits and vegetables and the hearty taste of whole grain products.
Diet tip:
Heart-healthy recipes from the American Heart Association
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Be sure to talk to your doctor before making any changes in your diet!
Regular activity
Start moving! Sure, it would be great if you could do 30 minutes of vigorous aerobic
activity three or four times a week, but some activity is better than none at all. To make activity
a part of your daily life, try using the stairs instead of the elevator, park further from the
office or grocery store and walk the rest of the way, or get off the bus a couple of stops earlier
and walk briskly the rest of the way.
Tips for keeping active throughout the day
- At work or at home, take frequent breaks to stretch and walk
- Try to do your regular housework at a brisker pace
- Mow your own lawn, and carry your own groceries
- Go bowling instead of seeing a movie
- Take evening walks after dinner
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More ideas for increasing your activity
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Aerobic activity such as walking or climbing stairs is a great way to do your heart a favor. You don't have to overexert yourself. Start small and gradually build up your activity level. Your waistline will thank you, and so will your heart. And you'll be surprised how much further you can walk after you've been doing it for only a couple of weeks. Chances are you'll reach the point where you wouldn't think of not doing your exercise.
Be kind to yourself. As you begin making healthier lifestyle choices, you'll find that some old habits and patterns can be hard to change and won't happen overnight. Don't give up. Take it one change at a time and one day at a time. Be motivated by the fact that efforts you are making aren't for you alone, but are also for those who love you and want you to be happy and healthy.
Be sure to talk to your doctor before you start — or resume — any kind of exercise program!
Don't smoke
Smoking is one of the heart disease risk factors you can control.
If you smoke, quit. (Of course if you don't smoke, don't start.)
More about how to quit smoking
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