Take action
Exercise! Make exercise a regular part of your life. Each day, enjoy at least 30 minutes of physical activity that raises your heart beat. Recommended activities include brisk walking, gardening, dancing and such sports as tennis and basketball.
Drink lots of water!
At least six glasses a day.
Eat healthily. Eat plenty of fresh fruit and vegetables as well as a variety of whole grains.
Reduce your salt intake. It can help to reduce your blood pressure.
Watch your cholesterol. Choose foods containing unsaturated or monosaturated fats. Avoid foods containing saturated fats, trans fats and cholesterol. Eat fewer fried foods. Eat lean meat and fish.
Stop smoking.
Tobacco smoking is a major risk factor for cardiovascular disease. Make sure your home and work space are smoke-free.
Maintain a healthy weight. By avoiding obesity and overweight, you’ll reduce your risk of heart disease, stroke and diabetes.
Stay on track! If you miss some exercise or eat an unhealthful meal, just get back on track!
Monitor your progress! Keep track of your achievements and reward yourself each time you reach a goal.
Check up. Ask your healthcare provider to test your blood pressure, cholesterol and glucose levels. Let him or her help you get them where they need to be.
