Exercise 30 minutes most days of the week with a moderate-intensity activity, and 60-90 min. daily for weight control (check with health care practitioner before starting any exercise program).
- Aim for at least 30 minutes a day or two 15 minute periods of exercise.
- Maximize health benefits by making exercise a part of your daily routine.
- Do warm ups and cool down exercises to help prevent muscle injury.
Eat a wide variety of foods in moderation and follow the Food Pyramid for portion size. Use the Nutrition Facts label as an aid for healthful choices.
- Limit total fat. Limit saturated fat. Avoid hydrogenated or partially hydrogenated oils, known as trans fats, (read the ingredient section).
- Replace unhealthy fats with healthy monounsaturated fats like olive, canola or peanut oil.
- Eat at least two fish meals a week. Cold water fish contain healthy Omega-3 oils.
- Drink 4-6 glasses of water a day. Maintain a healthy weight. Don't crash diet.
Control High Blood Pressure
High blood pressure often has no symptoms; that's why it's called the Silent Killer.
- Take medication exactly as prescribed.
- Optimal blood pressure is 120/80mm Hg. A blood pressure reading of 135/85 or above is considered high and greater than 140/90 requires drug therapy.
- Monitor high blood pressure regularly. Ask your doctor about blood pressure self-monitoring. Be aware of risk factors for high blood pressure.
- Race (twice as frequent on African-Americans)
- Obesity (2-6 times more likely to develop)
- Age (risk goes up as you get older)
- Salt intake
- Excess alcohol intake
- Lack of exercise
Avoid Potential Problems
- Don't smoke. Control diabetic blood sugars.
- Reduce the risk of drug interactions by letting all of your doctors know about every medication you are taking, even over the counter medicines, vitamins, herbals and birth control pills.
- Alcohol is an addictive drug and excess alcohol consumption is a risk factor for heart disease and other diseases and contributes to domestic violence and automobile fatalities.