Getting regular physical activity can help prevent heart disease and cardiovascular disease. Adults need at least 150 minutes of moderate-intensity aerobic activity each week, and children need at least one hour of activity daily.
Activities to get your heart beating faster:
- Running or Jogging
- Cross-country skiing
- Treadmill or Stair-climber
Control your portion sizes.
How much you put on your plate is just as important as “what” you put on your plate. Some things to help you control portion sizes include:
- Use a smaller plate or bowl at mealtimes
- Eat more fruits and vegetables which are low-calorie and rich in nutrients
- Eat less processed or fast foods that are high-calorie and high in salt
Limit unhealthy fats.
Limit the amount of saturated and trans-fat you eat to reduce your blood cholesterol levels and lower your risk of coronary artery disease.
Tips for limiting fats include:
- Trim the fat off meat
- Choose lean meats
- Use less butter, margarine, or shortening when cooking
- Use low-fat substitutions when possible
- Choose low-fat protein sources
Monitor Your Health and Get Checkups
Regular checkups with your doctor are a great way to identify potential red flags such as high cholesterol and high blood pressure. Even children and teens should be monitored regularly for heart disease and risk factors.
Some things that you can do to monitor and maintain heart health include:
- Monitor and control your blood pressure
- Limit the use of alcohol
- Don’t smoke
- Manage stress
- Manage diabetes
- Get enough sleep
Are you prepared?
Would you know what to do if a co-worker or family member suddenly collapsed from cardiac arrest? Get CPR, AED, and First-Aid Training today!
Rescue One offers individual and group training in CPR/AED and First Aid. Call us to learn more.