What we eat can make a big difference to the health of our hearts. We can reduce our chances of developing heart disease by eating a diet that is high in fruit and vegetables, high in fibre, and low in salt and fat, particularly saturated fat. And don't forget that giving up smoking will significantly reduce the risk of heart disease. Becoming more active also helps protect our hearts by lowering blood pressure, improving cholesterol levels and controlling our weight.
If you want your heart to be healthy for the rest of your life, follow this prescription:
1. Get plenty of exercise.
2. Follow a good diet.
3. Keep your heart clean and drug-free.
People who don't follow this prescription often develop some form of heart disease.
Exercise 30 min most days of the week with a moderate-intensity activity (e.g. brisk walk) and 60-90 min daily for weight control. (Check with your healthcare practitioner before starting any exercise program).

Aim for at least 30 minutes a day or two 15-minute periods of exercise.

Maximize health benefits by making exercise a part of your daily routine.

Do warms-up and cool-down exercises to help prevent muscle injury.

Eat a wide variety of foods in moderation and follow My Pyramid for portion size.

Use the Nutrition Facts Label as an aid for healthful choices.

Limit total fat. Limit saturated fat. Avoid hydrogenated or partially hydrogenated oils -known as trans-fat (read the ingredients section).

Replace unhealthy fats with healthy monounsaturated fats like olive, canola and peanut oils.

Eat at least two fish meals a week. Cold water fish contain health omega-3 oils.

Drink 4-6 glasses of water a day.

Maintain a healthy weight. Don't crash diet.

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