10 Easy Steps to a Healthier Heart

Even if you follow just the first 7 steps below (and don’t smoke, of course), you’ll reduce the chance of having a heart attack by as much as 90 per cent compared to a typical person your age!

1. Walk for 30 minutes a day every day, no matter what – then phone someone.

2. Know your blood pressure and do whatever it takes to get it down to 120/80 or below.

3. Eat 30g of nuts a day.

4. Learn your HDL numbers and do what you can to raise it to 50 mg/dL.

5 Eat ten tablespoons of tomato sauce a week. Tomato sauce is loaded with blood- pressure- slashing potassium.

6. Floss your teeth regularly. By avoiding periodontal disease, you prevent inflammation in the arteries which helps you heads off heart disease.

7. Eat no more than 20 g of saturated fat a day and as little trans fat as possible.

8. Read labels and reject food that lists sugar as one of the first five ingredients.

9. Have a glass of wine or beer today. 7 drinks on Friday night is not the same as one every night!

10. Eat 9 servings of colourful fruit and vegetables a day.

6 Numbers Can Save Your Life

Keep track of these six health measurements that can warn you of trouble ahead.

Daily kilojoule needs. How much food do you actually eat? In a perfect world, you’d eat just enough to provide fuel for your body.

Waist size. Of all the ways to measure whether your weight is affecting the health of your heart, waist size is one of the best.

Cholesterol counts. It is important to know not just your total cholesterol reading but also your levels of bad LDL cholesterol and good HDL cholesterol.

Blood pressure. BP is the force of blood against the walls of your arteries – rises and falls naturally during the day.

Triglycerides. Triglycerides are made from the fats and carbohydrates you eat, which are converted into a form that can be stored in fat cells.

Pulse rate. Your pulse is the number of times your heart beats in one minute. Regular monitoring of your resting pulse first thing in the morning will help you see if your exercise regimen is strengthening your heart.

Compiled from the email of:

Sis Pearl Rosales-Cuanan
Sydney Australia
Email Address: pearlroses_2000@yahoo.com
Website: http://www.sydney.com.au/