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Simple Ways To Develop Heart Healthy Habits For Your Family Early On

 With the continued increases in the rates of heart disease across the globe, choosing a healthy lifestyle as a family is extremely important to keep heart disease at bay. The process of developing adult-onset heart disease starts early in life, so the faster heart healthy family habits are instilled the better. This blog aims to throw light upon some healthy family habits that will keep heart pumping strong and blood vessels flexible and clear for the longest possible time in hopes of avoiding a future heart attack or stroke.



When it comes to heart disease risk factors, you cannot do much about genetics and age, but there are other risk factors you can control, which include avoiding smoking completely if you are currently using, exercising for 30-60 minutes five days a week, controlling blood pressure, (LDL “bad”) cholesterol levels, and blood sugar levels (if you are diabetic).

Outlining the steps for you and your family to be healthy (to keep heart disease at bay):

1.      Get regular physical exercise together as a family (at least 15 minutes a day should you set aside for it)

2.      Maintain a healthy weight (higher your BMI, higher your heart disease risk)

3.      Limit your sodium consumption to 1500 mg or less a day

4.      Have at least 2 servings a week of an oily fish such as salmon as they are rich in the heart-healthy omega-3 fatty acids.

5.      Aim for 5-9 servings of fruits and vegetables a day.

6.      Quit smoking

7.      Keep cholesterol levels and blood sugar levels in check

8.      Increase fiber- whole grain cereals, oatmeal, pastas, bread- intake (men should aim for 30 grams/day and for women 25 grams)

9.      Monitor fat intake. Steer clear of saturated and trans fats that are found in many processed foods such as fast foods, packaged snack foods, etc.

A very important step is to get the entire family involved, which will keep you motivated at all times to achieve your health goals. Consult with a nutritionist on how you can make meals at home more healthy (using healthy cooking oils, using healthier cooking methods and techniques). Obesity among children is on an all-time high, putting them at a greater risk of heart disease when they grow up. Healthy eating is what can cut down their risk.

Also, seek expert advice on ways to make your family’s heart health a priority. While there are many things you can do at home to focus on achieving a healthy ticker, screening tests for heart disease risk factors are equally important for every family member.

The best way to handle any cardiac emergency (a sudden cardiac arrest or heart attack) is by getting trained in the lifesaving CPR procedure. Proper application of the CPR procedure stabilizes the condition of a victim until the arrival of emergency medical personnel. To sign up for a CPR class at the AHA certified CPR Tampa in Palm Harbor, call us at 727-240-9404, and become AHA CPR certified at the end of your training. CPR training will give you peace of mind and ensure safety at all times. This is a skill worth having that can be used anywhere. After training, you’d feel proud and happy knowing you are capable of helping others around in times of emergency.
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