What is National Heart Month About
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Being Physically Active:
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Eating Healthier
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Tracking your Heart Health
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Managing Stress and other Heart Health Issues.
Christiel Holistic Healing Center Tip: Each day, take small steps and make small changes. Over time your health will benefit. There are so many fitness apps, watches, and programs available to assist you. Chose one that fits your lifestyle and goals. Keep stress at a minimum and remember your health is in your hands and no one else.
Eat Healthily
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Make half your plate fruits and vegetables
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Make half your grains whole grains
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Move to low fat or fat free milk.
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Vary your Protein Routine
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Drink less added sugar
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Eat less sodium, saturated fat, and added sugars
Get Active
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The American Heart Association recommends at least 150 minutes of moderate physical activity a week.
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30 minutes 5xweek
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75 Minutes of Vigorous activity per week
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Stay at a healthy weight
The chart below shows your healthy weight listed as minimal risk, moderate risk, and high risk. Find your height on the list and see where you stand.
| Height |
Minimal risk (BMI under 25) |
Moderate risk
(BMI 25–29.9) Overweight |
High risk
(BMI 30 and above) Obese |
| 4’10” | 118 lbs. or less | 119–142 lbs. | 143 lbs. or more |
| 4’11” | 123 or less | 124–147 | 148 or more |
| 5’0 | 127 or less | 128–152 | 153 or more |
| 5’1″ | 131 or less | 132–157 | 158 or more |
| 5’2′ | 135 or less | 136–163 | 164 or more |
| 5’3″ | 140 or less | 141–168 | 169 or more |
| 5’4″ | 144 or less | 145–173 | 174 or more |
| 5’5″ | 149 or less | 150–179 | 180 or more |
| 5’6″ | 154 or less | 155–185 | 186 or more |
| 5’7″ | 158 or less | 159–190 | 191 or more |
| 5’8″ | 163 or less | 164–196 | 197 or more |
| 5’9″ | 168 or less | 169–202 | 203 or more |
| 5’10” | 173 or less | 174–208 | 209 or more |
| 5’11” | 178 or less | 179–214 | 215 or more |
| 6’0″ | 183 or less | 184–220 | 221 or more |
| 6’1″ | 188 or less | 189–226 | 227 or more |
| 6’2″ | 193 or less | 194–232 | 233 or more |
| 6’3″ | 199 or less | 200–239 | 240 or more |
| 6’4″ | 204 or less | 205–245 | 246 or more |
Rainbow Tip : Your risk of many health diseases increase once you are overweight. These diseases include Diabetes, Heart Disease, and Stroke. Have an accountability partner. Believe you can achieve.
Quit Smoking: Including 2nd Hand
Smoking harms almost every tissue and organ in the body, including your heart and blood vessels. It also harms nonsmokers who are exposed to secondhand smoke.
If you smoke, you have good reason to worry about its effect on your health and the health of your loved ones and others. Deciding to quit is a big step. Following through is just as important. Quitting tobacco and nicotine addiction isn’t easy, but others have done it, and you can, too.
How do I quit?
You are more likely to quit for good if you prepare for two things: your last cigarette, and the cravings, urges, and feelings that come with quitting. Think about quitting in five steps:
Set a Quit Date. Choose a date within the next seven days when you will quit smoking or vaping. Tell your family members and friends who are most likely to support your efforts.
Choose a method for quitting. There are several ways to quit. Some include:
• Stopping all at once on your Quit Day.
• Cutting down the number of cigarettes per day or how many times you vape until you stop completely.
Smoking only part of each cigarette. If you use this method, you need to count how many puffs you take from each cigarette and reduce the number every two to three days.
- Decide if you need medicines or other help to quit. Talk with your healthcare provider to determine which medicine is best for you. Get instructions for using it. These may include nicotine replacements (gum, lozenges, spray, patch or inhaler) or prescription medicines, such as bupropion hydrochloride or varenicline. You could also ask about a referral for a smoking cessation(Quitting) program.
- Plan for your Quit Day. Get rid of all the cigarettes, matches, lighters, ashtrays and tobacco products in your home, office and car. Find healthy substitutes for smoking. Go for walks. Keep sugarless gum or mints with you. Munch carrots or celery sticks.
- Stop smoking on your Quit Day.
What happens after I quit?
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Your senses of smell and taste come back.
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Your smoker’s cough will go away.
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You’ll breathe more easily.
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You’ll be free from the mess and smell and the burns on your clothing.
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You’ll increase your chances of living longer and reduce your risk of heart disease and stroke.
Resources
HOW CAN I LEARN MORE? Call 1-800-AHA-USA1 (1-800-242-8721), or visit heart.org to learn more about heart disease and stroke. Sign up to get Heart Insight, a free magazine for heart patients and their families, at heartinsight.org. Connect with others sharing similar journeys with heart disease and stroke by joining our Support Network at heart.org/supportnetwork.
