| There is an easy way to remember how to adopt a heart-healthy lifestyle. Do it the 3-5-7 way! |
| |
| Healthy Heart Diet Principles |
| |
 |
| |
3 Highs
For a diet high in fibre, freshness and plant-based protein, you should consume plenty of fruit, vegetables, soy products, beans and legumes. Besides fibre, especially soluble fibre which helps to lower cholesterol in your body, these colourful goodies also provide a wide range of vitamins, minerals and antioxidants. |
| |
5 Lows
You can greatly reduce the fat and cholesterol in your diet by choosing lean meat and skinless poultry cooked in healthy way (steam, poach, grill, stir fry, bake, boil, stew). Go easy on table salt, seasoning and pickles to keep your sodium intake low. If you have sweet tooth, have your sweet or sugar sparingly. Wine may be beneficial for heart health, but only do so in moderation. |
| |
70% Full
Do you burp out loud after a meal? Chances are that you may have overeaten. If you think your stomach is 70% full, it is probably just right. Have small frequent meals instead of 3 big meals. |
| |
| |
|
|
| |
| |
| |
| Healthy Heart Exercise Principles |
| |
 |
| |
| Go to the gym or do light exercises as much as you can everyday, e.g. use stairs instead of escalator or lift, and walk to your colleague instead of emailing or making a phone call. You will soon notice that it is not difficult to exercise at least 30 minutes a day. Aim to make this a daily routine or at least 5 times a week. You may estimate your target exercise heart rate as follows: |
| |
| Exercise Heart Rate = (170 – age) beats per minute |
| |
| This formula can be used as a guide for beginners. People involved in regular physical activity are recommended to calculate target heart rate following the standard formula provided here. |
| |
| |
|
|
