07/30/2025
Hello friends!
Seven steps to avoid heart attacks!
1. Stay physically active
– Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
2. Follow a nutritious diet
– While definitions vary, a generally healthy diet emphasizes plant-based foods and limits ultra-processed items high in added sugars, refined grains (like white flour), and preservatives.
3. Avoid smoking
– If you smoke, proven strategies and medications are available to help you quit successfully.
4. Maintain a healthy weight
– Although a Body Mass Index (BMI) between 18.5 and 25 kg/m² is commonly used in studies, waist circumference may be a more accurate indicator—especially if it exceeds 40 inches for men or 35 inches for women.
5. Keep blood pressure within a healthy range
– Ideally, aim for a reading below 120/80 mm Hg.
6. Manage cholesterol levels
– Try to maintain non-HDL cholesterol under 100 mg/dL, with even lower targets for individuals with existing heart disease.
7. Control blood sugar levels
– Fasting blood sugar should be below 100 mg/dL, or hemoglobin A1c under 5.7%.
