How to Help Prevent Heart Disease

By | January 9, 2017
How to Help Prevent Heart Disease

What You Can Do to Prevent Heart Disease

All Age Groups

No matter what your age, everyone can benefit from a healthy diet and adequate physical activity.

  • Choose a healthy eating plan.  The food you eat can decrease your risk of heart disease and stroke.Choose foods low in saturated fat, trans fat, and sodium.  As part of a healthy diet, eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat.  Select lower fat dairy products and poultry (skinless).  Limit sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available.
  • Be physically active.  You can slowly work up to at least 2½ hours (150 minutes) of moderate-intensity aerobic physical activity (e.g., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g., jogging, running) or a combination of both every week. Learn the American Heart Association’s Guidelines for Physical Activity in Adults and in Kids.Additionally, on 2 or more days a week you need muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms). Children should get at least 60 minutes of activity every day.
  • It’s never too early or too late to learn the warning signs of a heart attack and stroke. Not everyone experiences sudden numbness with a stroke or severe chest pain with a heart attack. Andheart attack symptoms in women can be different than men.

Source: heart

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