As hard as it is to believe, we are already nearing the end of January 2022. It is our hope that you have committed to staying healthy as part of your New Year resolutions. We would like to share the following tips for maintaining healthy lifestyles throughout the year.
People who strive to maintain these five directives achieve “ideal cardiovascular support,” which significantly lowers their risk of heart attack and stroke and improves longevity.1
Not smoking. Hopefully, you do not smoke, but if you do, we urge you to try to quit by using the tips below.¹
- Control physical urges by counting the time that smoking urges last. Typically, they last less than 1 minute and will become less frequent as time passes.
- Retrain yourself to feel normal without cigarettes by identifying triggers, choosing coping skills, and setting forth an action plan. Plan ahead what you will do if the urge to smoke takes you by surprise.
- Take the Confidence Assessment on the American Heart Association website and plan from there.
- Join a Stop Smoking support group or program.
Eating healthier.¹
- Include a variety of fruits and vegetables, whole grains, beans and legumes, nuts and seeds, fish, skinless poultry, fat-free and low-fat dairy, and healthier fats and non-tropical oils.
- Limit sodium/salt, saturated fat, added sugars (including unsweetened beverages), and red meats.
- Avoid trans-fat and partially hydrogenated oils.
- Choose wisely, compare nutrition information, watch calorie intake, eat reasonable portions, prepare/eat healthier meals at home, and look for Heart Check mark to easily identify foods that contribute to a healthy diet.
Getting physically active.¹
- Dress comfortably and wear well-fitting shoes.
- Make time, start slowly, and gradually work up to 30 minutes per day on most days.
- Exercise at the same time every day.
- Choose a convenient time and place to exercise and make it a habit, but stay flexible.
- Set reasonable, achievable goals for yourself.
- Look for opportunities during the day to be more physically active.
- Do not be discouraged if you have to stop for a while; take a break and then start again.
- Make exercise fun by choosing a variety of activities that you enjoy.
- Involve family and friends in the physical activities or listen to music while you exercise.
- Monitor your progress and celebrate your success.
- Check out heart.org/physical activity to find resources to help you get started.
Achieve and maintain healthy weight.¹
- Be realistic when setting weight loss goals. Goals should be short-term and achievable.
- Keep a food diary to monitor how much you eat and to learn why you eat, which will help you to be mindful of your eating habits.
- Become knowledgeable about common barriers and excuses and make it a point to avoid them.
- Learn the proper portion sizes and adhere to portion control guidelines.
- Reduce sodium, saturated fat, and added sugars with the use of smart substitutes.
- Maintain a balance between what you eat and how much you exercise.
Manage blood pressure, cholesterol, and blood sugar.¹
- Make lifestyle changes using the previously discussed recommendations to achieve better blood pressure, cholesterol, and blood sugar levels.
- Have blood pressure, cholesterol, and blood sugar checked regularly as recommended by your health care provider.
Commit to your health today. Don’t wait for next year!
©2022 HealthSpot References: (1) American Heart Association. Healthy living. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WCylHGfrvIU.