Top six ways you can be heart healthy



Given that tomorrow is Valentines Day it is a great time to think about how you can live a heart healthy lifestyle.

Here the best ways to live a heart healthy lifestyle:

1. Don’t Smoke:
   • Smoking increases plaque buildup in your arteries and increases your blood pressure
   • After not smoking for a year your risk of heart disease is half of the risk for an smoker
2. Eat a heart healthy diet:
   • Salmon, berries, oatmeal, flax seeds, walnuts, tomatoes, oranges, black beans, green tea
3. Maintain a healthy weight
4. Keep blood pressure at 120/80
   • Lose weight if you are overweight
   • Avoid salt
   • Low saturated fat
   • Take medications the way your doctor told you
5. Limit alcohol
   • 1 drink a day for women
   • 1 drink a day for men over 65
   • 1 drink has heart benefits but 2 stresses the heart
6. Exercise!!
   • People over 65 should exercise 150 minutes per week in bouts of 10 minutes or more
   • Moderate (e.g. brisk walking) or vigorous (e.g. swimming)

Good Luck,

Erin Billowits

Vintage Fitness & Spirit50

Phone: 416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

Spirit50 is an On-line personal training with an expert in 50+ fitness.  Inspiring movement for life.