The must do list of how to take care of your heart
You can help your body to look after your heart
There are many things you can do to make a real difference to your own and your family/whanau's heart health.
Heart disease is largely preventable - by taking action, you can live a long and healthy life.
Don't panic! .... you don't have to make all the changes at once.
What do you think you could start with?
By taking care of these you will:
Manage your weight
Avoid diabetes
Control your blood pressure
Have a healthy cholesterol level
Click here to watch Tamati Davis's inspirational story about how he found his way back to health
QUITTING SMOKING
Quitting smoking in the SINGLE MOST IMPORTANT THING you can do to prevent coronary heart disease.
IF YOU SMOKE YOU ARE 2-4 TIMES MORE LIKELY TO HAVE CORONARY HEART DISEASE
The GOOD news! Once you quit, you don't even need to be patient - the benefits come thick and fast! Within:
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3-4 HOURS - the nicotine has left your body
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6 HOURS - your heart rate slows to normal and your blood pressure drops
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1 DAY - your lungs work better
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2 DAYS - your sense of taste and smell improves
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2 WEEKS-3 MONTHS - your blood flows better
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5 YEARS - you are no more likely to have a heart attack than someone who has never smoked
AND THERE'S MORE!
If you quit smoking 20 cigs a day you will save
$3700 each year!
You'll be fitter and healthier, get out and enjoy life more.
You'll look great - your skin will sigh with relief and you'll look younger
You won't be banished outside to smoke!
YOU (not the cigarettes) will be in control of your life
HELP ME STOP! WHERE DO I GET HELP?
Go and see your GP or practice nurse
Call Quitline (0800 778778) or visit http://www.quit.co.nz/
MAKING A PLAN
Set a date - choose time when you are busy but not under a lot of pressure.
Throw out ALL your cigarettes and any other tobacco products.
Plan activities for the times you are likely to be tempted.
Find a 'quitting partner' - a friend, family member, or colleague you can team up with to quit at the same time.
The FIVE Ds
1. Delay lighting up when you are tempted. Wait 5 minutes. The urge will decrease and your determination to stop will increase.
2. Deep breathe. In & out, 3 times.
3. Drink water. Slowly, savour the taste.
4. Do something else, put on music, go for a walk, call someone, do some cooking.
5. Deprogramme. Work out what makes you want to smoke and think of other things you can do instead of smoking.
I'VE TRIED TO QUIT... BUT STARTED AGAIN....
There are many products on the market to help you stop, some need to be prescribed by your GP, others you can buy in your pharmacy.
Consider joining a support group where you'll get support and understanding.
To find out about support groups and/or products to help you quit you can contact any of the following:
ASH (Action on Smoking & Health) Tel: 0508-ASH-INFO / 0508 2744636 http://www.ash.org.nz/
The Quit Group, tel: 0800778778, http://www.quit.co.nz/
Download or order our FREE smoking info pack
HOW TO EAT WELL AND LOVE YOUR HEART
Simple rules
Shopping list
Recipes
Follow these
simple rules:
· Eat 3 meals every day
· Cover most of your plate with vegetables and fruit
· Snack on fruit and vegetables
· Use wholegrain breakfast cereals and breads
· Use as little oil, butter or margarine as possible
· Buy low fat milk, cheese and yogurt
· Drink lots of WATER. Drink as little sugary drinks or alcohol as possible.
· Use as little salt as possible, and look for salt content on packaged foods and sauces.
Click here to see a healthy SHOPPING LIST
Click here - to see the PICK THE TICK healthy shopping list - use this list to help you shop in a HEART HEALTHY WAY make the RIGHT choices to make for your and your family next time you are in the supermarket.
Health Tip - remember, don't do a supermarket shop when you are hungry. Being hungry will tempt you to buy quick-fix unhealthy food.
HEART HEALTHY RECIPES.
There are many delicious, filling, simple heart healthy meals for you and your family to enjoy. Why not treat yourself and your family to one of our great value cookbooks, they make great gifts.
Click here to order one.
Click here to see some tasty heart healthy recipes to get you going.
Log on to http://www.pickthetick.org.nz/. It only takes a minute to join (and it's FREE) then you can access more delicious healthy recipes and recieve special offers about Pick the Tick products.
Aim to do AT LEAST 30 MINUTES exercise EVERY DAY, you can build up slowly starting with 5-10 minutes at a time.
What sort of activity should I choose? Think about YOU.... and YOUR life
What suits you? Do you want short 'snacks' of activity or do you feel able to have longer sessions?
Do you wish to exercise alone or in a group?
Would you like to exercise within your home or elsewhere?
Ideas for activity include:
Swimming
Walking (possibly with a dog)
Vaccumming
Climbing the stairs
Getting off the bus one stop earlier than you have to and walking the rest of the way
Golf
Gardening
Join a gym/exercise group
Call 0800 ACTIVE for more ideas and help to get you moving. Click here for more information
If you are already reasonably active, consider some more vigorous activity e.g. tramping, rugby, cycling, jogging, tennis.
There are so many benefits of being physically active, it will open up a whole new life to you and will be worth it.
You'll feel good, your cholesterol level will be healthier, you'll reduce your chance of getting diabetes, you'll be a healthy weight, you'll lower your blood pressure and you'll sleep better.
