Heart disease is the leading cause of death in the United States, causing one in four deaths each year. There is a lot you can do to live a heart-healthy life and connecting with others can make your efforts even more successful!
Take care of your heart. Here’s how you can start:
Move
Get at least 2 1/2 hours of physical activity each week. That’s 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises at least 2 days a week. If you don’t have 30 consecutive minutes, break up the time into 5, 10, or 15 minutes throughout the day!
Eat Healthy
A healthy diet low in sodium and saturated fat is essential to prevent heart disease.
• Eat more fruits, vegetables, and whole grains
• Eat more fish, poultry, beans, nuts, vegetable oils, and low fat dairy products
• Limit foods that are high in saturated fat and sodium
• Limit sugar and other sweeteners
Try starting your meal off with a salad or other veggies. This will help fill you up with foods that are good for you and are high in many nutrients. Studies suggest that we typically eat similarly to our friends and family. Your healthy choices may inspire those around you!
Aim for a Healthy Weight
Carrying extra weight adds stress to your heart. It increases your risk of having heart disease, stroke, high cholesterol, high blood pressure, and diabetes. By taking steps towards increasing physical activity and eating healthy will help you get to or maintain a healthy weight.
Track Your Progress
Record your heart health journey to see your progress and give you motivation along the way. Keep a log of your weight, weight goals, and physical activity. Try keeping a food diary to help you stay on track with your nutrition.
Source: hearttruth.gov
