5-A-Day: Eat at least 5 servings of fresh fruits and vegetables for a healthier heart

 

OIf you must drink, ensure that it's no more than 2 drinks a day for men and a drink a day for women

 

Walk for your heart. It's the best heart healthy exercise and will not cost you a rupee

 

When you go up, your blood pressure goes down. Take the stairs for a healthier heart

 

Thousands of Indians quit smoking everyday – by dying. Quit today. Save your heart and lungs

 

Start slowly. Build up to at least 30 minutes of activity, five times per week. Try two 15-minute sessions or three 10-minute sessions to meet your goal

 

Look for chances to be more active during the day. Walk the mall before shopping, climb the stairs, or take 10–15 minute walking breaks while watching TV

 

If you get chest pain, dizziness or unusual shortness of breath stop your activity and see your doctor at once

 

Don't exercise right after meals, or when it's very hot and humid

 

If you can, spend a few minutes of your lunch break taking a stroll around the campus grounds. It should help you stay awake after lunch

 

Schedule an after-dinner walk with the family. Make it quality time

 

Always warm-up before exercise and cool down after you are done

 

Substitute lower-fat foods for higher-fat ones. Some examples include skim or 1% milk for whole milk

 

Be aware of your blood pressure. Your doctor can advise you on what you should do if it is raised

 

Saturated fats are typically solid at room temperature. Try the squeeze test: the firmer the fat, the more it's saturated. AVOID AT ALL COSTS!

 

Have regular physical exams that include tests to see if, your are at risk for cardiovascular disease

 

If you are diabetic, keep your blood sugars under very close control

 

Reduce your sodium intake to no more than 2400 mg of sodium or 1 1/4 teaspoons of salt per day

 

Know your numbers. Get your lipid profile, blood sugar levels and BP regularly checked