Heart Health Tips

Walk with a friend or loved one every day for a minimum of 30 minutes.

Healthy Eating and Weight Management

  • Know your body mass index.
  • Use up at least as many calories as you take in.
  • Make daily food choices that include vegtables and fruits; fiber rich whole grains; skinless poultry and fish; fat-free and low-fat dairy products.
  • Avoid foods containing partially hydrogenated vegetable oil.
  • Limit saturated fats and trans-fats; reduce beverages and foods with added sugars; choose foods with less sodium; prepare foods with little or no salt; consume alcohol in moderation; keep an eye on portion sizes.

Physical Activity

For overall cardiovascular health

  • 30 minutes of moderate aerobic activity at least 5 days per week OR 25 minutes of vigorous aerobic activity at least 3 days per week AND muscle strengthening activity 2 days per week for additional health benefits.

For lowering blood pressure and cholesterol

  • 40 minutes of moderate to vigorous aerobic activity 3 or 4 times per week.

Don’t smoke and avoid secondhand smoke

Food as fuel – before, during and after a workout

  • Before
    • Hydrate with water
    • Eat healthy carbohydrates
    • Avoid saturated fats
  • During
    • More water – small and frequent sips
    • Not necessary to eat during workouts of an hour or less
    • For longer vigorous workout, 50 – 100 calories of healthy carbs should be consumed every half hour
  • After
    • Water and juices
    • Carbohydrates and proteins

Stress Management

  • Friendship is great medicine
  • Engage in daily physical activity
  • Embrace the things you are able to change
  • Remember to laugh
  • Give up the bad habits
  • Slow down
  • Get 6 to 8 hours of sleep each night
  • Get organized
  • Practice giving back - volunteer and help others
  • Try not to worry

Life’s Simple 7 for Kids

  • Avoid smoking and using tobacco products
  • Be physically active every day
  • Eat a heart-healthy diet
  • Maintain a healthy weight
  • Keep your blood pressure healthy
  • Keep your total cholesterol healthy
  • Keep your blood sugar healthy