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October 2016

Kind Heart?

We all like to think we have a kind heart when it comes to looking out for and caring for our family and friends, BUT are we being kind to our own heart so it will look after us?

Ways we can be kind to ours:

Give up smoking – if you need help with this then visit the Smokefree website or ask your GP

Less time sitting, more time moving – aim to increase your heart rate slightly for 30 mins 5 days a week. Fit it in during your day to day activities.  Break it down into 3 blocks of 10 mins. Walk if you can to the shop, take the stairs not the lift, take an active lunch break.

Manage our weight – moving more helps get rid of excess fat especially when coupled with a few healthier daily food choices.

Eat more fibre – choose foods such as wholemeal bread/cereals, bran, oats, potatoes (skins on) and fruit/veg.

Get our 5 a day – make a rainbow on your plate to ensure you get a range of fruit and vegetables into your diet. Visit for some great ideas.

Reduce saturated fat – choose leaner cuts of meat, grill instead of fry.

Reduce sugar and processed food/fizzy drinks – sugar can be hidden in large amounts in these. Read the labels and where you can limit these types of foods/drinks in your daily intake.

Cut down on salt – Check food labels. Food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g. Try not to add salt at the table and look for other ways to add flavour such as using herbs or garlic etc.

Eat fish – Eat fish at least twice a week, including a portion of oily fish as tinned mackerel/sardines which can help protect against heart disease. Pregnant or breastfeeding women shouldn’t have more than two portions of oily fish a week.

Drink less alcohol – alcohol contains lots of calories which can have a noticeable impact on our waistlines therefore increasing the risk of heart disease.

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