HOW TO KEEP A

HEALTHY HEART
How does the
heart work?
6 Healthy Heart
Foods….
Oats
Spinach
Nuts
Legumes
Olive Oil
Bananas
Diet Tips Summary
1. Eat less salt
2. Increase fruits and
vegetables
3. Reduce dairy fat
products
4.Decrease total fat
5. Decrease saturated fat
4 exercise
tips….

Additional notes to remember:

•Do Exercise regularly- 5/6 times a week
•Don’t be full on a meal when you take exercise
•Perform stretches as well as cardio exercise
Walk for 30 mins
a day
 Not the
lift!!
Take the
stairs……
Join a gym
•Washing and waxing a car for 45-60 minutes
•Washing windows or floors for 45-60 minutes
•Pushing a stroller 1.5 miles in 30 minutes

Do more household chores

3 lifestyle
ideas
1.Avoid tobacco use
• 1.7 TIMES MORE CARDIAC DEATHS
• 9 OUT of 10 REQUIRING BYPASS OPERATION ARE SMOKERs /EX-SMOKERs
NICOTINE INCREASES THE AMOUNT OF CHOLESTEROL IN THE BLOOD, WHICH
MAY CAUSE THE ARTERIES TO CLOG UP LEADING TO HIGH BLOOD
PRESSURE WHICH CAUSES HEART ATTACKS AND STROKE.

2.Reduce your alcohol

consumption
3.Eat fewer saturated fats
Calculate and
monitor your
blood pressure
and your
BMI…
Know your normal Blood pressure

CATEGORY SYSTOLIC DIASTOLIC

NORMAL < 120 and < 80
PRE-
120 – 139 or 80 – 89
HYPERTENSION
HYPERTENSION
140 - 159 or 90 – 99
STAGE-I
> 160 -
STAGE-II or 100 - 109
179
STAGE-III > 180 or > 110
How to Calculate your BMI..?
1. Measure your height in
meters- eg 1.63m
2. Measure your
weight in kgs –
eg 57 kgs
3. Divide your weight by your
height in meters squared. 57/2.65=21.5
Eg
i) 1.63 x 1.63 (height in meters squared)
= 2.65
i) 57 / 2.65 = 21.5 so….21.5 is your
BMI
What does your BMI mean? 1
BMI Status Health risks Suggested actions
<18.5 Underweight Seriously low weight •Exercise
for long periods of Start with light exercise to build up fitness and
time can result in: strength.
infertility in women Complete a full range of exercise including
osteoporosis strength and flexibility to ensure growth of
anemia healthy muscles.
weak immunity Build up your routine as your weight ratio
improves
Diet
To increase your weight, increase your calorie
intake. However, avoid just eating high sugar/fat
foods. Increase the number of meals you eat in a
day. Increase the percentage of carbohydrates and
proteins as well as fats. Favour natural fats and
oils
Health checks
Unless you are severely underweight you do not
need a health. Try to increase your BMI to above
19 and monitor your own improvement. If you
struggle to gain weight or feel any other
symptoms of ill health then visit your doctor for
advice.
What does your BMI mean? 2
BMI Status Health risks Suggested actions

18.5 – Normal There are no health Exercise:

24.9 weight risks associated with a Maintain regular exercise which is important for
normal weight. cardiovascular health and to avoid weight gain
However you should Diet
still monitor your To maintain your normal weight make sure you
health and your diet. keep a balanced diet. Eat plenty of proteins and
fibre as well as carbohydrate and fats. Check that
you are getting vitamins and minerals and
drink lots of water. Eat at regular intervals
throughout the day. Check your calorie intake
against your exercise regime.
Health Checks
If your weight is normal you do nto need to visit
a doctor about this issue.
What does your BMI mean? 3
BMI Status Health risks Suggested actions
25 – Over Being overweight Exercise
29.9 weight can increase your Exercise is an important part of weight loss. Start with
susceptibility to a gentle exercise such as walking for 30 mins a day.
number of health Increase ‘everyday activity’ for example, take the stairs at
problems: the office
Cardiovascular Diet
diseases It is important to decrease your weight without damaging
Cancer your health. Cut back slowly on key food groups such as
Osteoarthritis saturated fats and refined sugars. Maintain your three
Fatty Liver Disease meals a day but try to eat smaller portions. Increase the
Stroke amount of fruit, fibre and water in your diet. Eat your
biggest meal at lunch time and don’t eat heavily before
bed. Cut out unnecessary sugar in hot drinks and stop
eating when you start to feel full.
Health Checks
You do not need to visit a doctor about your weight unless
you are elderly or suffer from some other complaint such
as diabetes. However, it is worth getting a general check up
if you are concerned about your weight. Try to reduce your
BMI and if you struggle with weight loss then visit your
doctor for support.
What does your BMI mean? 4
BMI Status Health risks Suggested actions
>30 Obesit In addition to those Exercise
y listed above, being Start with very light activity; increase the number of
obese increases the chores you do standing up for example. Progress to light
risks of walks.
Type 2 diabetes Build up your exercise as your weight drops and fitness
Sleep Apnea increases.
Metabolic Diet
Syndrome As above. In addition try cutting out some foods
Gallbladder Disease completely. For example ghee and butter. However it is still
important to lose weight gradually. Avoid meals that are
heavy in carbohydrate- for example do not include rice,
roti, chickpeas and potato in the same meal. Replace them
with an extra vegetable dish instead.
Health Checks
You may want to visit your doctor to assess your current
health status and level of risk. He/she will be able to advise
and support you through a weight loss programme and
make sure that your health is monitored throughout this
process
 Know Your BMI
HEIGHT WEIGHT IN Kgs
in cms 50 55 60 65 70 75 80 85 90 95 100
152 21 23 26 28 30 32 35 36 39 41 43
155 21 23 25 27 29 31 33 35 37 39 42
157 20 22 24 26 28 30 33 35 37 39 41
160 20 21 23 25 27 29 31 33 35 37 39
162 19 21 23 25 27 29 31 33 34 36 38
165 18 20 22 24 26 28 29 31 33 35 37
167 18 20 22 24 25 27 29 31 32 34 36
170 17 19 21 23 24 26 28 29 31 33 35
172 17 19 20 22 24 25 27 29 31 33 34
175 16 18 20 22 23 25 26 28 29 31 33
177 16 18 19 21 22 24 26 28 29 31 32
180 15 17 18 20 21 23 25 27 28 30 31