How Can I Keep My Family "Heart Healthy"?

2/3/2020

Our families are made up of all ages, shapes, sizes, and fitness levels. But whether you are caring for your partner, a grandparent, teen, or toddler, there are simple steps you can take to ensure every member of your family stays heart healthy.

Here are some tips to guide you to keep your family’s hearts healthy.

Eat Healthy

• Avoid sugary drinks and choose water or skim milk instead.
• Eat vegetables, fruits, whole grains, low-fat dairy, and lean meats.
• Avoid fried, fatty baked goods.

Maintain a Healthy Weight

Three benefits of maintaining a health weight include:
  1. Lowers your risk of heart disease
  2. Gives you more energy
  3. Helps you feel good about yourself

Get Active

• The easiest way to get your kids active is to have them walk or bike to school, if possible.
• Limit screen time to two hours or less per day. When you do spend time in front of the screen, use the time to do yoga, stretch or lift weights.

If your kids are sports-averse, encourage daily family walks after dinner, or run around and toss the ball to the dog in the backyard. The goal is to get at least 150 minutes (2.5) hours of physical activity per week.

Quit Smoking and Stay Away from Secondhand Smoke

Smoking increases your risk of having and dying from heart disease, heart failure, or a heart attack. Quitting smoking greatly reduces the risk of recurrent heart attack and cardiovascular death.

Control Your Cholesterol and Blood Pressure

Undiagnosed or untreated high blood cholesterol can lead to serious complications such as heart attack and stroke. Your doctor will order routine lipid panel blood tests to screen for high blood cholesterol, depending on your age, risk factors or family history.

If you have high blood pressure, you and your healthcare provider need to work together as a team to reduce it by maintaining a healthy weight, being physically active, eating healthy, reducing sodium, drinking only in moderation, and taking prescribed drugs as directed.

Know Your Numbers

Desirable Cholesterol Levels
• Total cholesterol - Less than 200 mg/dL
• LDL (“bad” cholesterol) - Less than 100 mg/dL
• HDL (“good” cholesterol) - 60 mg/dL or higher
• Triglycerides - Less than 150 mg/dL

Blood Pressure Levels
• 140/90 mmHg or higher is considered high

Drink Alcohol Only in Moderation

In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet. If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.

Manage Stress

Many studies report a connection between stress and heart health. For example, the most commonly reported "trigger" for a heart attack is an emotionally upsetting event, particularly one involving anger.

Make Good Sleep Habits

Lack of sleep is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.


© 2019 Relevate Health Group Inc. All rights reserved.

Sources:
https://healthfinder.gov/HealthTopics/...and-diseases/heart.../keep-your-heart-healthy
https://riseandshine.childrensnational.org/5-tips-for-a-heart-healthy-family/
https://www.nhlbi.nih.gov/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/index.htm
https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
https://www.nhlbi.nih.gov/health-topics/smoking-and-your-heart
https://www.nhlbi.nih.gov/health-topics/high-blood-cholesterol
https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
https://www.nhlbi.nih.gov/health/educational/hearttruth/downloads/html/hhh/stress-and-depression.htm
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/what-your-cholesterol-levels-mean

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