Heart Healthy IQ The following statements represent a heart healthy lifestyle that can reduce your chances of heart disease.  Check each statement that reflects your lifestyle. I do not smoke and I avoid inhaling the smoke of others. I eat a balanced diet that limits my intake of saturated fat and cholesterol. I participate in continuous, vigorous, physical activity for 20-30 minutes or more, at least three times a week. I have my blood pressure checked regularly. I maintain an appropriate weight. If you did not check two or more of the statements, you should consider making changes in your lifestyle now.

Blood Pressure Uncontrolled high blood pressure can damage blood vessels in the heart and other organs.  You can often control high blood pressure by losing excess weight and changing your diet.  When these are not enough, a doctor can prescribe medications.  High blood pressure has no specific or easily recognized symptoms.  It is important to have regular checkups to guard against high blood pressure and its effects.  Free blood pressure checks are available through Crow Wing County Health Department.

Exercise   Routine exercise has many benefits, including increased muscle tone and weight control.  Exercise may also help you survive a heart attack because the increased circulation of blood through the heart develops additional channels for blood flow.  We know exercise is good but we have limited time, it is best to build up cardiovascular fitness.  This can help you cope with stress, control your weight, ward off infections, improve self esteem, sleep better, and accomplish your personal fitness goals.  To achieve cardiovascular fitness, you must exercise your heart.  You should exercise at least three times a week for 20-30 minutes a day.

Weight Many adults and children are overweight, some to the point of obesity.  Obesity is defined as weighing 20 percent more than your desirable body weight.  Losing weight, especially fat, is no easy task.  Weight loss and gain depends on a balance of intake of calories and output of energy.  If you take in more calories than you use, you gain weight.  If you use more calories than you take in you lose weight.  Day-to-day weight changes reflect changes in the levels of fluids in your body.  So if you are watching yours, pick one day and time each week for your weigh-in.  Track your weight loss based on this weekly amount not on day-to-day difference.

Diet Diets high in saturated fats and cholesterol increase the risk of heart disease.  These diets raise the level of cholesterol found in the bloodstream.  This increases the chances that cholesterol and other fatty deposits will be deposited on blood vessel walls, reducing blood flow.  Rather than eliminating saturated fats and cholesterol from your diet, limit your intake.  Moderation is the key.  Make changes whenever possible. Substitute low fat or skim milk for whole milk and margarine for butter.  Trim visible fat from meat and broil or bake instead of frying.  Eat fruit and vegetables for snacks instead of prepackaged fast food.  Read labels carefully.  A "cholesterol free" product may actually be loaded in saturated fat.  For more information visit My Pyramid.