Your Heart:How to Keep It Healthy

How to Keep a Healthy Heart1. Maintain a healthy weight2. Eat well3. Be active4. Manage blood pressure5. Control cholesterol

1. Maintain a Healthy WeightAny 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 WellPay 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 ActiveAim 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 PressureBlood 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 CholesterolHDL (“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

PERSONAL AND CONFIDENTIAL

Sourceswww.medicinenet.comwww.heart.orgwww.choosemyplate.gov