An Ounce of Prevention
Learning how to manage stress and cope with problems can improve your _____________ and physical health.
MENTAL
Heart disease is a leading cause of ______________ in the United States for both men and women.
Four factors that develop heart-healthy living include managing your weight, controlling your cholesterol, managing your blood sugars, and managing your _____________ pressure.
Heart-healthy eating involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated fats and added ___________.
SUGARS
Behaviors that develop heart-healthy living include being more ____________, quitting tobacco, and getting sleep.
ACTIVE
Preventing heart disease starts with knowing what your risk factors are and what you can do to _____________ them.
LOWER
Stress can contribute to high blood pressure and other ________________ risk factors.
High blood pressure usually has no warning signs or symptoms, and many people do not know they have it. Measuring your _______________ is the only way to know whether it is high.
A heart-healthy eating plan limits sodium (salt), saturated fat, added sugars, and alcohol, and understanding ___________ labels can help you choose healthier foods.
In general, your should aim for at least 150 minutes a week of moderate aerobic exercising, such as ___________ at a brisk pace; 75 minutes a week of vigorous aerobic activity, such as running; and two or more strength training sessions a week.
You can lower your risk for problems from _______________, such as heart disease and stroke, by taking steps such as preventing and treating other medical conditions.
HIGH BLOOD PRESSURE
An example of a ________________ of early heart disease is if your father or brother was diagnosed before age 55 or your mother or sister was diagnosed before age 65.
FAMILY HISTORY
A healthy ___________ for adults is generally a body mass index (BMI) between 18.5 and 24.9
WEIGHT
___________ fats are also known as “good” fats and are found in vegetable oils and nuts.
UNSATURATED
Activities such as gardening, housekeeping, taking the stairs, and walking the dog all count toward improving your health. You don't have to _________________ hard to benefit, but you can see bigger benefits if you boost the intensity, length, and frequency of your workouts.
EXERCISE
High blood pressure can damage your health in many ways. It can seriously hurt important organs like your ________________, brain, kidneys, and eyes.
HEART
During _________________, your body is working to support healthy brain function and maintain your physical health. It also helps heal and repair your heart and blood vessels.
SLEEP
The risk of heart disease is higher if the __________ measurement is greater than 40 inches for men and 35 inches for women.
People who often drink ________________ are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout, a type of arthritis.
Regular ______________ helps improve your overall health, fitness, and quality of life. It also helps reduce your risk of chronic conditions like obesity, type 2 diabetes, heart disease, many types of cancer, depression and anxiety, and dementia.
PHYSICAL ACTIVITY
Heart-healthy living involves understanding your risk, making healthy choices, and taking steps to reduce your chances of getting heart disease, including _______________, the most common type.
CORONARY HEART DISEASE
Research suggests that an emotionally upsetting event, particularly one involving _______________, can serve as a trigger for a heart attack or angina in some people.
ANGER
People who don't get enough __________________ have a higher risk of obesity, high blood pressure, heart attack, diabetes, and depression.
SLEEP
Saturated or “bad” fats come from animal sources such as butter, cheese, and fatty meats. They should make up less than _________ percent of your daily calories.
10
To improve your heart health, get moving! Aim for at least __________ to 60 minutes of activity daily.
30