Heart Healthy

HEART OF A CHAMPION?

By Luigi Gratton, M.D., M.P.H.

Want to enjoy a long, active life full of energy and vitality? You’ll have to put your heart into it. Maintaining
a strong, healthy cardiovascular system is essential to your overall health and quality of life. So why wait?
Start making life choices today that will give you the heart of a champion–and the life of a winner. Here
are a few ideas to get you started:

1. STEP UP YOUR GAME
Get your body moving. Studies show that moderate physical activity can strengthen the heart. Regular
exercise–jogging, weight lifting, playing sports–is key to a healthy heart and a rich and fulfilling life. Not
interested in playing sports or joining a gym? Try walking. Taking 6,000 to 10,000 steps every day is terrific
for your heart. A pedometer, available at any sporting-goods store, can help you keep track of your steps
throughout the day. Try different types of exercise, find the ones you really enjoy, and make them a regular
part of your life.

2. EAT LIKE A WINNER
Forget the fast food. Junk the junk food. Create a heart-healthy diet. That means healthy protein, healthy
fatty acids like Omega-3s, lots of water and plenty of fruits and vegetables. The way you eat is important,
too. So don’t skip meals. Schedule regular times for meals and snacks. And try not to eat anything within
a few hours of going to bed.

3. REST, RECHARGE AND REJUVENATE
And speaking of going to bed… it’s time to get some shut-eye. Sleep deprivation has been linked to an
increased risk of heart problems. We’re busy people, and it can be tempting to shave off an hour or two
of sleep to “be more productive.” Resist that temptation. Think of it this way: For eight hours of every day
of your life, the most productive activity you can engage in for your health is sleeping. So, have a good
night–and you’ll have a great life.

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