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.

Vintage Fitness, Fitness for 50 plus, Toronto

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