Health & Wellness

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Feb
28
2021
Cardiovascular disease is largely PREVENTABLE!

Many types of heart disease are PREVENTABLE with diet and exercise and good healthy lifestyle habits!  

Many types of heart disease are PREVENTABLE with diet and exercise and good healthy lifestyle habits!
 
Don't smoke
Smoking is a major risk factor for heart disease, especially atherosclerosis.
 
Control your blood pressure
Optimal blood pressure is less than 120 systolic and 80 diastolic, as measured in millimeters of mercury (mm Hg). Using stress management and exercise, maintaining a healthy weight are just three ways to lower blood pressure.
 
Monitor cholesterol.
Most people should aim for a low-density lipoprotein (LDL) level below 130 milligrams per deciliter (mg/dL), or 3.4 millimoles per liter (mmol/L).
Eating enough fiber and reducing foods with high cholesterol can help keep your levels low.
 
Keep diabetes under control.
If you have diabetes, blood sugar control can help reduce the risk of heart disease. Eat foods with a low glycemic index and monitor levels throughout the day for effective management.
 
Exercise.
Physical activity helps you achieve and maintain a healthy weight and control diabetes, high cholesterol and high blood pressure — all risk factors for heart disease. The goal is 30 minutes of exercise at your target heart rate 5 times a week--and incorporating strength training 2x per week and yoga/flexibility work 1x per week.
 
Eat healthier.
A heart-healthy, well-balanced diet with lots of vegetables, low fat proteins, and fiber-filled carbohydrates— and low in saturated fat, cholesterol, sodium and added sugar — can help you control your weight, blood pressure and cholesterol.
 
Maintain a healthy weight.
Being overweight increases your risk of heart disease.
 
Manage stress.
Reduce stress as much as possible....easier said than done, right? Practice techniques for managing stress, like meditation and yoga. Use some of your favorite hobbies to reduce stress.
 
Manage anxiety and depression.
Being depressed can increase your risk of heart disease significantly. Seek help if you feel hopeless or uninterested in your life, find yourself struggling to do daily tasks or self-care. Use positive affirmations, exercise, journaling to boost your mood. Spend time outdoors and get some sunshine for an immediate mood booster.