Spotlight on Health

February is Heart Month and to help you get & keep your heart in top shape, we’re sharing tips from Dr. Andrew Pipe of the University of Ottawa Heart Institute.

  • If you smoke, quit.
  • You can pick your friends, but not your relatives – know your family heart history.
  • It’s true – an apple a day keeps the doctor away. Adults should aim to eat seven to 10 servings of fruits and vegetables a day.
  • A journey begins with a single step. Aim for 10,000 steps per day (wearing a pedometer will help you keep track).
  • Know your “numbers”: blood pressure, cholesterol level, weight, and waist measurement.
  • If you need to lose weight, aim for a reduction of five to 10 per cent of your current weight. It will improve your blood pressure and overall heart health. Make healthy good choices, shrink portion sizes, and get more active.
  • Check your belt size. If you are a woman, get your waist circumference below 35 inches (88cm); if you’re a man, below 40 inches (102cm).
  • “Take what you do seriously; don’t take yourself seriously”…find time each day for laughter, relaxation and reflection.
  • Drink alcohol in moderation: two servings per day for men and one serving per day for women.
  • Shake the salt out of your diet. Processed foods (including fast foods) are the biggest sources of salt in our diets.

Posted on February 13, 2017 in newsletter

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