Healthy Heart, Healthy Family - Are You at Risk for Heart Disease?/Malusog na Puso, Malusog na Pamilya - Nangangamba Ka Bang Magkaroon ng Sakit sa Puso?
- Lose weight if you are overweight. Eat smaller portions, and if you are still hungry, have a salad.
- Get 30 to 60 minutes of moderate physical activity on most days. Walk every day. You can walk with a friend or family member after dinner every night.
- Eat less saturated fat and sodium. Bake, broil, or grill chicken without the skin instead of frying. Use fewer high-sodium sauces, such as monosodium glutamate (MSG); soy sauce; fish sauce; salted shrimp paste; salty, dried fish; and salty, dried shrimp. Use herbs instead of salt to season the food.
- Eat more fruits and vegetables. Enjoy them with meals, as a snack, or for dessert.
- Limit beverages and foods with sugar, like soda, cookies, and ice cream.
- Quit smoking if you smoke. Keep your home smoke free.
- Have regular checkups. Use your heart health card to track your weight, waist measurement, blood pressure, blood cholesterol, and blood glucose (to test for diabetes).
- Take prescribed medications as your doctor tells you.
Lola: "Changing old habits is no easy chore, but as a family we have helped each other learn the warning signs of a heart attack. We are also more active and we eat healthier meals."
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 08-6345