Sometimes you just need a little motivation to be proactive and improve your heart health. Here are some tips per risk factor to help you move forward.
If, like Yousuf, you have diabetes [49]
This demo-character and case profile is fictional, for educational/awareness purpose only and not true.
- Try to control the carbs in your diet, especially if you are obese.
- A good idea is to eat foods with lots of fiber, but avoid added sugars.
- For exercise, aim to take a 30 minute walk each day.
If like Ahmad or Hana, you are stressed at work or home
This demo-character and case profile is fictional, for educational/awareness purpose only and not true.
Being able to manage stress is just as important as a healthy diet and Exercise.
To keep stress at bay, there are a couple of very useful techniques that one can learn – the First being breathing exercises. Anxiety is associated with rapid And shallow chest breathing. [37, 50]
- Try to focus on slow regular abdominal breathing instead, because this Reduces anxiety.
- Muscle relaxation Is also particularly useful. If tense muscles Is associated by anxiety, systematically relaxing each muscle group, from the feet to the top of the body will gradually reduce your Stress. [37]
If, like Khaled, you are a smoker or Noura who is overweight
This demo-character and case profile is fictional, for educational/awareness purpose only and not true.
You need to manage the elevated risk you have of having high blood pressure and heart problems such as heart disease or a heart attack and strokes.
Regular exercise, a healthy diet and regular visits to the doctor are a good place to start on the road to a healthy heart. Also Quitting smoking is also essential. [50]
How to improve heart health with exercise, diet and more:
Take it one step at a time
Diet, exercise, and stress reduction are excellent places to start. But don’t feel like you have to tackle it all at the same time. Conquer one thing - like eating healthier foods - then make your next move A heart-healthy lifestyle can reduce all of the modifiable risk factors for heart disease, heart attack. [64]
(Be sure to talk to your doctor before beginning an exercise routine.)
Be realistic
Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500 - 1000 calories per day to lose about 1 to 2 pounds per week. [51]
Do what works for you and stick with it!
Plan ahead
A heart-healthy diet and lifestyle doesn’t mean you can’t have fun. You can - and should - go out to dinner, attend parties, and take vacations. Just do a little planning ahead.
Digital technology is transforming the way you can manage and improve your health. Almost every day, new health-focused apps are becoming available. Check them out and use your smartphone to help improve your health. [52]
Please consult your physician or pharmacist to assess your case and provide you with the proper medical advice for suitable prevention and therapeutic options.
Build a support team
Don’t feel like you have to go it alone. Build a support team of friends, family members and co-workers - they can give you the boost you need to keep going.
Apps and other digital tools are effective ways to sharing your goals, getting advice and support, or simply engaging with other like-minded people for extra motivation. [52]