FROM THE PARISH NURSE MINISTRY
LET’S TALK ABOUT WAYS TO TAKE CHARGE OF YOUR HEALTHY HEART
Know your numbers. High Blood Pressure or Hypertension is a high risk
factor. Blood is carried from the heart to all parts of your body in vessels
called arteries. Blood pressure is the force of the blood pushing against the
walls of your arteries. Your blood pressure is at its highest when the heart
beats, pumping the blood. This is called your systolic pressure (this is the
first or top number in your blood pressure reading). When the heart is at rest,
(between beats), your blood pressure falls. This is called the diastolic pres-
sure (this is the 2nd or bottom number). High Blood Pressure is called the
silent killer because there are usually no symptoms until heart damage is
done. You need to have your blood pressure taken so you will know your
numbers. If your pressure is elevated, see your doctor so that your high
blood pressure can be effectively managed.
Ways to take charge:
1. Keep unhealthy foods out of sight and out of mouth.
Keep healthy snacks in front of your refrigerator and cabinets. If you grab health foods
at least 21 times, it will become a habit. Look for the Heart Association heart-check mark to help you identify healthy foods.
2. Eat right to control cholesterol.
Foods high in saturated fats can lead to high cholesterol. Eat foods low in saturated fats, such as lean chicken or turkey, fish, fruits, vegetables, low fat or fat free dairy and eat whole
grains. Shake the salt habit. Besides limiting salt, check food labels.
3. Be a Good Loser.
Excess weight increases heart risk. Take it easy and lose weight slowly, eat 200-300 calories less each day and exercise.
4. If you slip, don’t let it get you down.
Forgive yourself and just get back to establish a healthy lifestyle. Also, keep track of your achievements. If you have quit smoking, save that extra money each week and
reward yourself with something you enjoy doing. When you reach any
goal, Treat Yourself. A healthy heart will be your greatest reward.