5 Tips for Better Heart Health

Download this booklet and take it to your next wellness check up >>

Get up and GO!

Regular, daily physical activity can reduce your risk of fatal heart disease and other conditions such as high blood pressure, high cholesterol and diabetes. Try for 30 minutes most days. Pressed for time?  Three 10-minute sessions can do the trick. You should strive to raise your heartbeat for at least 10 minutes and increase it over time.  At an easy level, you should be able to sing while doing the activity. At the next level, you should be able to talk, but not sing. And finally, when you exercise vigorously, you won’t be able to say a few words without needing to pause for a breath.

You are what you eat

Fad diets promise amazing results that often end up as extra weight gain in the end.  Eating a healthy diet means making permanent changes to your diet to include more fruits, vegetables and whole grains.  Limiting certain fats is important; aim to get your protein from low-fat dairy products, lean meats and lower fat fish.

Hit the sack

Most adults need seven to nine hours of sleep each night. People who don’t get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. If you are putting in the time but still feel tired, consult your provider. You may have sleep apnea or a thyroid imbalance.

Signs and symptoms of sleep apnea can include snoring loudly; waking up often; and having headache, sore throat or dry mouth upon awakening.

Kick the habit

Don’t smoke or use tobacco. Smoking or using tobacco is one of the most significant risk factors for developing heart disease. The chemicals found in tobacco can damage your heart, causing atherosclerosis (narrowing of the arteries) which could cause a heart attack.

Know your Numbers

Knowing your medical history and getting annual checkups are vital steps to healthy living. Attaining your best health starts by identifying the numbers that affect your health. Download your booklet and take it to your next wellness check up. Your doctor just may give you a gold star for being proactive!

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