Ten Tips to Keep Your Heart Healthy

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TIP 1: If You Smoke, Quit!

Even if you're not ready to quit, we can help. Email quitsmoking@ottawaheart.ca or call us at 613-696-7069 to get started

TIP 2: Know Your "Numbers'

Know your "numbers": Blood pressure, Cholesterol Level, Weight, and Wait Measurement. Want to know more about your personal risk? Make an appointment for a free Coronary Risk Assessment today. Call 613-696-7071.

TIP 3: Lose Weight the Healthy Way

Choose more whole grains, less red meat, more vegetables and fruit, and aim to eat fish at least twice/week.

TIP 4: Check Your Belt Size

If you are a woman, get your waist circumference below 35 inches (88 cm), if you are a man, below 40 inches (102 cm).

TIP 5: Eat Healthy

Our mothers were right—an apple a day keeps the doctor away. Eat seven to ten servings of fruits and vegetables a day.

TIP 6: Walk

A journey begins with a single step. Aim for 10,000 steps per day (wearing a pedometer will help you keep track). Walk your dog for 30 minutes every day; even if you don't have a dog.  For more information, visit http://pwc.ottawaheart.ca/care/heart-wise-exercise 

TIP 7: Relax

"Take what you do seriously; don't take yourself seriously"...find time each day for laughter, relaxation and reflection—perhaps while you're walking that dog.

TIP 8: Drink Alcohol in Moderation

Alcohol is only good in moderation: two servings per day for men (max: 14 drinks/week) and one serving per day for women (max: nine drinks/week). *A serving is 5 oz of wine, 12 oz of beer or 1.5 oz of hard liquor

TIP 9: Know Your Heart History

You can pick your friends but not your relatives! Know your family heart history.

TIP 10: Eat Less Salt

Shake the salt out of your diet. Processed foods (including fast foods) are the biggest source of salt in our diets. Anything your grandmother wouldn't recognize is suspect.