Take 7 small steps to BIG Changes
1. GET ACTIVE
Walk 30 minutes a day all at once or in sessions of 10 minutes each. Take an evening walk with your family instead of watching TV. Listen to audio books and walk instead of seated with a paper book. Map out a walk visit: www.startwalkingnow.org
2. EAT BETTER
Limit foods and drinks that are high in calories but low in nutrients. Avoid processed meals; bake or broil instead of frying. Split your plate in 3 sections: veggies, lean meat, whole grains
3. MAINTAIN A HEALTHY WEIGHT
Burn as many calories as you burn. Enjoy more physical activities. Monitor your progress, keep motivated, involve friends in the challenge. Set short term goals to lose weight; reward yourself with fun activities
4. STOP SMOKING
Focus on the positive aspects of quitting; manage stress. Start by smoking less cigarettes. Know your triggers: driving, drinking. Involve someone else for support
5. CONTROL CHOLESTEROL
Eat more fruits, grains, vegetables which contain no cholesterol. Limit saturated fats, trans fats and cholesterol from meats, butter, and dairy. Know your numbers and what they mean! www.heart.org/conditions
6. MANAGE BLOOD PRESSURE
High blood pressure shows no symptoms. Don’t just trust how your feel. Know your numbers! Normal blood pressure reads 120/80mmHg. Consume a healthy diet, decrease salt intake, manage stress. Visit your doctor! In some cases medication is needed.
7. REDUCE BLOOD SUGAR
Eat Small portions more frequently during the day. Choose longer to digest carbohydrates: whole wheat, fruits, vegetables. Reduce refined carbohydrates: cookies, donuts, candy, soft drinks. Drink enough water.
LEARN AND LIVE!
Take the simple test to asses your own heart health!