Women and a Healthy Heart
Women and a Healthy Heart
Aim for at least 30 minutes a day or two 15-minute periods of exercise.
To maximize health benefits, exercising a part of your daily routine.
Do warm up and cool-down exercises to prevent muscle injury.
Eat sensibly Eat a wide variety of foods in moderation and follow the Food Guide Pyramid for serving size.
Use the Nutrition Facts Label as a support for healthy choices. Limit total fat. Limit saturated fat. Limit hydrogenated and partially hydrogenated fats.
Replace unhealthy fats with healthy monounsaturated fat as olive, canola and peanut oils.
Eat at least one meal a week. Cold water fish contains omega-3 health oils.
Drink 8 glasses of water each day.
Maintain a healthy weight. Do not crash diet.
Manage Stress is a normal part of life, how you treat it can have an impact on your heart.
Schedule "me" time to do the things that give you joy.
Devote one hour a day to relax. Take a walk, do yoga stretches. Try Needlepoint ... any activity that promotes relaxation.
Practice mindfulness to control reactions to stress.
Get a good night's sleep.
Allow others to help with daily chores.
Control High Blood Pressure High Blood Pressure often no symptoms - that is why it is called The Silent Killer.
Take medication as prescribed.
Monitor High blood pressure regularly. Ask your doctor about blood pressure self-monitoring.
Be aware of risk factors for high blood pressure:
Genetics Breed (twice as frequent in African-Americans than Whites) Obesity (2-6 times more likely to develop) Age (the risk goes up when you get older) Salt intake (limit, if salt-sensitive) Excess alcohol intake is lack of exercise Stress
Avoid potential problems
Do not Smoke
Control Diabetic blood sugar.
Avoid drugs that contribute to heart rhythm disturbances.
Reduce the risk of drug interactions by having all your doctors know every medication you are taking - even over-the-counter medicines, vitamins, herbal remedies and pills.
Have healthy relationships Intimacy, trust and support are emotional ingredients of a healthy relationship. Share your feelings with a trusted loved. Learn to communicate effectively to get what you need. Seek counseling or support groups if you have problems with others.
Be ready when reporting health concerns to your doctor. Organize your information before your visit to the doctor or practitioner's office.
Remain active in your role as career. Share yourself. Volunteer.
Aim for at least 30 minutes a day or two 15-minute periods of exercise.
To maximize health benefits, exercising a part of your daily routine.
Do warm up and cool-down exercises to prevent muscle injury.
Eat sensibly Eat a wide variety of foods in moderation and follow the Food Guide Pyramid for serving size.
Use the Nutrition Facts Label as a support for healthy choices. Limit total fat. Limit saturated fat. Limit hydrogenated and partially hydrogenated fats.
Replace unhealthy fats with healthy monounsaturated fat as olive, canola and peanut oils.
Eat at least one meal a week. Cold water fish contains omega-3 health oils.
Drink 8 glasses of water each day.
Maintain a healthy weight. Do not crash diet.
Manage Stress is a normal part of life, how you treat it can have an impact on your heart.
Schedule "me" time to do the things that give you joy.
Devote one hour a day to relax. Take a walk, do yoga stretches. Try Needlepoint ... any activity that promotes relaxation.
Practice mindfulness to control reactions to stress.
Get a good night's sleep.
Allow others to help with daily chores.
Control High Blood Pressure High Blood Pressure often no symptoms - that is why it is called The Silent Killer.
Take medication as prescribed.
Monitor High blood pressure regularly. Ask your doctor about blood pressure self-monitoring.
Be aware of risk factors for high blood pressure:
Genetics Breed (twice as frequent in African-Americans than Whites) Obesity (2-6 times more likely to develop) Age (the risk goes up when you get older) Salt intake (limit, if salt-sensitive) Excess alcohol intake is lack of exercise Stress
Avoid potential problems
Do not Smoke
Control Diabetic blood sugar.
Avoid drugs that contribute to heart rhythm disturbances.
Reduce the risk of drug interactions by having all your doctors know every medication you are taking - even over-the-counter medicines, vitamins, herbal remedies and pills.
Have healthy relationships Intimacy, trust and support are emotional ingredients of a healthy relationship. Share your feelings with a trusted loved. Learn to communicate effectively to get what you need. Seek counseling or support groups if you have problems with others.
Be ready when reporting health concerns to your doctor. Organize your information before your visit to the doctor or practitioner's office.
Remain active in your role as career. Share yourself. Volunteer.
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