10 steps to healthy life

Saturday, June 4th, 2011 | In Health | Tags: ,

10 steps to healthy life
~ 10 steps to healthy life ~

1. Healthy food intake
Eat five serving of vegetables and fruits a day and avoid saturated fats. Beware of processed foods, which often contain high levels of salt.

2. Get active
Even 30 minutes of activity can help prevent heart attacks and strokes and your work will benefit too.

3. Say no to tobacco
Giving up the nicotine fix will halve your risk of coronary heart disease within a year.

4. Maintain a healthy weight
Weight loss, together with lowered salt intake, leads to lower blood pressure. High blood pressure is the number one risk factor for strokes.

5. Know your numbers
Measure your blood pressure, cholesterol and glucose levels, together with waist-to-hip ratio and Body Mass index (BMI). Once you know your overall risk, you can develop a specific plan of action to improve your heart health.

6. Limit your alcohol intake
Restrict the amount of alcoholic drinks that your consume. Excessive alcohol intake can cause your blood pressure to rise and your weight to increase.

7. Go for smoke-free environment
Demand a tobacco ban in your workplace and ensure your working area is 100% smoke-free. Support the adoption of a stop-making program and encourage your employer to provide help to those wanting to quit smoking.

8. Bring exercise to the workplace
Include physical activity in your working schedule. Cycle to work if this is possible; take the stairs; exercise or go for a walk during your lunch breaks; and encourage other to do the same.

9. Choose healthy food options
Ask for healthy food at your office canteen or find nearby restaurants that serve healthy meals.

10. Encourage stress-free moments
While stress has not been shown to be a direct risk factor for heart disease, it is related to smoking, excessive drinking and unhealthy eating, which are risk factors for heart disease. Take time for lunch away from your workplace to get some fresh air and have regular breaks during the day. Try for stretching or exercising for five minutes twice a day.


 



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