Below athe a list of steps that we can ensure our life stay healthy
1. Heathly food intake
Eat five servings of vegetables and fruits a day and avoid saturated fat. Beware of processed foods, which often contain high level of salt.
2. Get active
Even 30 mins of activity can help prevent heart attacks and strokes and, our work will benefit too.
3. Say no to tobacco
Giving up the nicotine fix will halve our risk of coronary heart disease within a year
4. Maintain a healthy weight
Weight loss, together with lowered salt intake, leads to lower blood pressure. High blood pressure is No.1 risk factor for strokes
5. Know your number
Measure the blood pressure, cholesterol and glucose levels, together with waist-to-hip ration and body mass index(BMI). Once know the overall risk, we can develop a specific plan of action to improve the heart health.
6. Limit 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. Go for smoke free environment
Demand a tobacco ban in workplace and ensure working area is 100% smoke-free. support the adoption of a stop-smoking programm.
8. Bring excercise to the workplace
Include physical activity in working schedule. Cycle to work if possible, take the stairs, exercise or go for walk during lunch breaks.
9. Choose healthy food option
The range of healthy food is quite wide, it is good that cook by ourselve, but taking meal at outside, select the food with less oily and not select the fat meat.
10. Encourage stress-free moments
while stress has not been shown to be a direck risk factor for heart disease, 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 and have regular breaks during the day. try streching or exercising for five minutes twice a day
