How to Keep a Healthy Heart

8/14/2019 How to Keep a Healthy Heart

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HOW TO KEEP AHEALTHY HEART



How does theheart work?





6 Healthy HeartFoods….



Oats



Spinach



Nuts


http://slidepdf.com/reader/full/how-to-keep-a-healthy-heart 8/27Legumes



Olive Oil



Bananas



Diet Tips Summary1. Eat less salt

2. Increase fruits andvegetables

3.Reduce dairy fatproducts

4.Decrease total fat

5.Decrease saturated fat



4 exercisetips….

Additional notes to remember:• Do Exercise regularly- 5/ 6 times a week• Don’t be full on a meal when you take exercise• Perform stretches as well as cardio exercise



Walk for 30 minsa day



Take thestairs……

Not thelift!!



Join a gym



Do more household chores

• Washing and waxing a car for 45-60 minutes• Washing windows or floors for 45-60 minutes• Pushing a stroller 1.5 miles in 30 minutes



3 lifestyleideas



1.Avoid tobacco use• 1.7 TIMES MORE CARDIAC DEATHS• 9 OUT of 10 REQUIRING BYPASS OPERATION ARE SMOKERs / EX-SMOKERsNICOTINE INCREASES THE AMOUNT OF CHOLESTEROL IN THE BLOOD, WHICH

MAY CAUSE THE ARTERIES TO CLOG UP LEADING TO HIGH BLOODPRESSURE WHICH CAUSES HEART ATTACKS AND STROKE.

2.Reduce your alcoholconsumption

3.Eat fewer saturated fats



Calculate andmonitor yourblood pressure

and your

BMI



Know your normal Blood pressure

CATEGORY SYSTOLIC DIASTOLIC

NORMAL < 120 and < 80

PRE-HYPERTENSION 120 – 139 or 80 – 89

HYPERTENSIONSTAGE-I 140 - 159 or 90 – 99

STAGE-II > 160 -179 or 100 - 109

STAGE-III > 180 or > 110



How to Calculate your BMI..?1. Measure your height in

meters- eg 1.63m

2. Measure yourweight in kgs–

eg 57 kgs3. Divide your weight by yourheight in meters squared.

Eg

i) 1.63 x 1.63 (height in meters squared)= 2.65

i) 57 / 2.65 = 21.5 so….21.5 is your

BMI

57/2.65=21.5



What does your BMI mean? 1•

ExerciseStart with light exercise to build up fitness andstrength.Complete a full range of exercise includingstrength and flexibility to ensure growth ofhealthy muscles.Build up your routine as your weight ratioimprovesDiet

To increase your weight, increase your calorieintake. However, avoid just eating high sugar/ fatfoods. Increase the number of meals you eat in aday . Increase the percentage of carbohydrates andproteins as well as fats. Favour natural f ats andoilsHealth checks

Unless you are severely underweight you do notneed a health. Try to increase your BMI to above19 and monitor y our own improvement. If youstruggle to gain weight or feel any othersymptoms of ill health then visit your doctor foradvice.

Seriously low weightfor long periods oftime can result in:infertility in womenosteoporosisanemiaweak immunity

Underweight< 18.5

Suggested actionsHealth risksStatusBMI



What does your BMI mean? 2

Exercise:Maintain regular exercise which is important forcardiovascular health and to avoid weight gainDiet

To maintain your normal weight make sure youkeep a balanced diet. Eat plenty of proteins and

fibreas well as carbohydrate and fats. Check thatyou are getting vitamins and minerals anddrink lots of water. Eat at regular intervalsthroughout the day. Check your calorie intakeagainst your exercise regime.Health Checks

If your weight is normal you do ntoneed to visita doctor about this issue.

There are no healthrisks associated with anormal weight.However you shouldstill monitor yourhealth and y our diet.

Normalweight

18.5 –24.9




What does your BMI mean? 3

ExerciseExercise is an important part of weight loss. Start withgentle exercise such as walk ing for 30 mins a day.Increase ‘everyday activity’ for example, take the stairs atthe officeDiet

It is important to decrease your weight without damagingyour health. Cut back slowly on key food groups such assaturated fats and refined sugars. Maintain your threemeals a day but try to eat smaller portions. Increase theamount of fruit, f ibreand water in y our diet. Eat y ourbiggest meal at lunch time and don’t eat heavily beforebed. Cut out unnecessary sugar in hot drinks and stopeating when you start to feel full.Health Checks

You do not need to visit a doctor about your weight unlessyou are elderly or suffer from some other complaint suchas diabetes. However, it is worth getting a general check upif you are concerned about your weight. Try to reduce yourBMI and if you struggle with weight loss then visit yourdoctor for support.

Being overweightcan increase yoursusceptibility to anumber of healthproblems:Cardiovascular

diseasesCancerOsteoarthritisFatty Liver DiseaseStroke

Overweight25 –29.9




What does your BMI mean? 4Exercise

Start with very light activity; increase the number ofchores you do standing up for example. Progress to lightwalks.Build up your exercise as your weight drops and fitnessincreases.Diet

As above. In addition try cutting out some foodscompletely. For example ghee and butter. However it is stillimportant to lose weight gradually. Avoid meals that areheavy in carbohydrate- for example do not include rice,roti, chickpeas and potato in the same meal. Replace themwith an extra vegetable dish instead.Health Checks

You may want to visit your doctor to assess your currenthealth status and level of risk. He/ she will be able to adviseand support you through a weight loss programmeandmake sure that y our health is monitored throughout thisprocess

In addition to thoselisted above, beingobese increases therisks ofTy pe 2 diabetesSleep ApneaMetabolic

SyndromeGallbladder Disease

Obesity

> 30




Know Your BMIHEIGHTin cms

WEIGHT IN Kgs

50 55 60 65 70 75 80 85 90 95 100

152 21 23 26 28 30 32 35 36 39 41 43

155 21 23 25 27 29 31 33 35 37 39 42

157 20 22 24 26 28 30 33 35 37 39 41

160 20 21 23 25 27 29 31 33 35 37 39162 19 21 23 25 27 29 31 33 34 36 38

165 18 20 22 24 26 28 29 31 33 35 37

167 18 20 22 24 25 27 29 31 32 34 36

170 17 19 21 23 24 26 28 29 31 33 35172 17 19 20 22 24 25 27 29 31 33 34

175 16 18 20 22 23 25 26 28 29 31 33

177 16 18 19 21 22 24 26 28 29 31 32

180 15 17 18 20 21 23 25 27 28 30 31



Happy Heart Day2009!!Make a choice to lookafter your heartFor more information contact: [email protected]

For online BMI calculation visit: http://www.nhlbisupport.com/BMI/bmi-m.htm

Documents

How to Keep a Healthy Heart