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Health Information for the Public

Take the Path to Heart Health

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."

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Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 08-6345
June 2008

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