Sunday, September 26, 2010

World Heart Day 2010 - "I Work with Heart"

1. Healthy food intake - Eat at least 5 servings of fruit and vegetables a day and avoid saturated fat. Beware of processed foods, which often contain high levels of salt.
2. Get active & take heart - Even 30 minutes of activity can help to prevent heart attacks and strokes and your work will benefit too.
3. Say no to tobacco - Your risk of coronary heart disease will be halved within a year and will return to a normal level over time.
4. Maintain a healthy weight - Weight loss, especially together with lower ed salt intake, leads to lower blood pressure. High blood pressure is the number one risk factor for stroke and a major factor for approximately half of all heart disease and stroke.
5. Know your numbers - Visit a healthcare professional who can measure your blood pressure, cholesterol and glucose levels, together with waist-to-hip ratio and body mass index (bmi). Once you know your overall risk,you can develop a specific plan of action to improve your heart health.
6. Limit your alcohol intake - Restrict the amount of alcoholic drinks that you consume. Excessive alcohol intake can cause your blood pressure to rise and your weight to increase.


7. Insist on a smoke-free environmentDemand a tobacco ban - ensure your workplace is 100% smoke-free Support the adoption of smoking - cessation services encourage your employer to provide help to those wanting to quit tobacco
8. Bring exercise to the workplace - Include physical activity in your working schedule - cycle to work if this is possible, take the stairs, exercise or go for a walk during your lunch breaks, and encourage others to do so too
9. Choose healthy food options- Ask for healthy food at your work canteen, or find nearby cafes or restaurants that serve healthy meals
10. Encourage stress-free moments -whilst stress has not been shown to be a direct risk fact or for heart disease and stroke, it is related to smoking, excessive drinking and unhealthy eating, which are risk factors for heart disease.
- Take time for lunch away from your workplace to get some fresh air
- Have regular breaks during the day - try stretching or exercising for 5 minutes twice a day