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Maintaining a healthy heart Health Education and Promotion Program Rev. 2014 2014, MMM Healthcare, Inc. PMC Medicare Choice, Inc. Reproduction of this material is prohibited. MPHEPPPT24501021914E

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How to maintain a healthy heart?

1. Engage in regular physical activity: Incorporate at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities such as brisk walking, jogging, cycling, or swimming.
2. Follow a balanced diet: Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the consumption of processed foods, saturated fats, cholesterol, and sodium.
3. Manage weight: Maintain a healthy body weight to reduce the risk of heart disease. Engage in regular exercise and follow a balanced diet to achieve and maintain a healthy weight.
4. Quit smoking: Smoking is a major risk factor for heart disease. Seek professional help, join cessation programs, or use nicotine replacement therapy to quit smoking.
5. Limit alcohol consumption: Excessive alcohol intake can increase blood pressure and lead to heart problems. Limit alcohol consumption to moderate levels – up to one drink per day for women and two drinks per day for men.
6. Control blood pressure and cholesterol levels: Regularly monitor blood pressure and cholesterol levels. Follow a healthy lifestyle, take prescribed medications, and reduce stress to keep these levels in check.
7. Manage stress: Chronic stress can contribute to heart disease. Practice stress management techniques such as deep breathing, meditation, yoga, or engaging in hobbies and activities that bring joy.
8. Get enough sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can lead to conditions like obesity, high blood pressure, and diabetes, which increase the risk of heart disease.
9. Regular health check-ups: Visit your healthcare provider regularly for preventive check-ups. These visits can help identify and address any potential heart-related issues early on.

Who needs to maintain a healthy heart?

1. Everyone: Maintaining a healthy heart is crucial for people of all ages and backgrounds. Heart disease can affect anyone, so it is essential to prioritize heart health regardless of one's gender, age, or ethnicity.
2. Individuals with a family history of heart disease: If you have a close family member who has been diagnosed with heart disease, you may have an increased risk. It is important to be proactive and focus on heart-healthy habits to reduce this risk.
3. People with certain medical conditions: Medical conditions such as high blood pressure, high cholesterol, diabetes, obesity, or a previous cardiac event increase the risk of heart disease. These individuals should prioritize maintaining a healthy heart and work closely with their healthcare providers to manage their conditions effectively.

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