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Take-Charge Attitude *** Being Proactive Vital to Fighting Heart Disease *** Top 10 Ways to Take Charge of Your Health

Posted on: Monday, 20 February 2006, 18:00 CST

Take-charge attitude *** Being proactive vital to fighting heart disease *** Top 10 Ways to Take Charge of Your Health

1. Make a date and keep it. Each year on your birthday, schedule a checkup with your doctor. Have your blood pressure checked and ask your doctor to help you reach or maintain a healthy weight.

2. Tone up as you tune in. Step, march or jog in place for at least 15 minutes a day while youre watching television. Increase your activity by five minutes each week until youre getting at least 30 minutes most days of the week.

3. Grab some water when you go. Take a water bottle with you wherever you go. You can get plenty of water, and the bottles weight will strengthen your arms.

4. Keep unhealthy food hidden away. Put raw veggies and fruits in the front of your refrigerator. Keep healthy snacks in front of your pantry so youll see them first. Look for the American Heart Associations heart-check mark on food labels, which identifies food for a sensible eating plan.

5. Control cholesterol Eat foods low in saturated and trans fat, such as lean chicken or turkey (roasted or baked, with skin removed), fruits and veggies, fat-free or low-fat dairy products and whole grain foods.

6. Shake the salt habit. Help lower high blood pressure by watching your sodium intake. On the labels of packaged foods, use the percent of daily value (%DV) to help limit your sodium intake. Five percent DV or less is low; 20 percent DV or more is high.

7. If you smoke, quit.

8. Be a good loser. Excess weight increases your risk of heart disease, stroke and diabetes. To achieve steady weight loss, eat 500 calories less each day and exercise at least 30 minutes on five days a week or more and youll get closer to your goal.

9. Dont let a slip keep you down. If you get off your exercise schedule or have a cigarette or mess up on a meal, just get back on track immediately with more determination to establish a healthy lifestyle.

10. Say Yea for me! Keep track of your achievements in exercising, losing weight or quitting smoking. When you reach a goal, reward yourself by doing something you enjoy. Source: The American Heart Association

(http://www.americanheart. org)

Source: Advocate; Baton Rouge, La.

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