H.E.A.D.s Up Newsletter

Health

Ways to Love Your Heart

Heart disease cuts too many lives short. But here’s the good news: There are simple steps you can take to nurture and protect your heart every day. 
 

Tip the scales in your favor.
Maintain a healthy weight to help your heart pump more efficiently. A 10-pound weight loss can lower blood pressure and reduce strain on your heart. 

Nosh on the good stuff.
Reach for fresh fruits and vegetables, whole grains, low-fat dairy, and skinless poultry and fish first. They reduce plaque that clogs arteries and blood vessels.
 
Move more.
Add 30 minutes of moderate aerobic activity at least five days a week to help your heart beat strong. Plus, it lowers stress and keeps the extra pounds off! 

Keep your numbers in check.
Take steps to lower your blood pressure and cholesterol levels if they are high. This will also reduce your risk for heart disease, heart attack and stroke. 


Source: Blue Cross Blue Shield of Texas

 

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How do you reduce your chance of a stroke? By striking at its leading cause - high blood pressure. Click here to learn ways to manage and control your blood pressure.
 

Exercise


Exercise recommendations say to get at least 150 minutes, or 2 hours and a half, of physical activity a week, but between work and day-to-day life, who has the time? However, don't be discouraged; every move counts!

• 10 minutes of stretching is like walking the length of a football field
• 2.5 hours of walking every week for a year is like walking across the state of Wyoming
• 30 minutes of singles tennis is like walking a 5K
• 1 hour of dancing every week for a year is like walking from Chicago to Indianapolis
• 20 minutes of vacuuming is like walking one mile
• 30 minutes of grocery shopping every other week for a year is like walking a marathon