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    • Health Management Center

      Managing a Condition | HeartCare | Quick Tips to Help You Stay on the Right Track to a Healthy Heart


      Open communication and honesty are essential components to an effective relationship with your doctor.

      1. Before a doctor appointment, prepare a written list of questions and concerns
      2. Keep a journal of any self-monitoring information (e.g. weights, blood pressure, or blood sugars if you are a diabetic) and bring it to your appointment.
      3. Be honest about whether or not you are following your doctor’s recommendations for diet, exercise and medications.
      4. Ask you doctor for results of laboratory tests like cholesterol, and ask whether your results are at a healthy level. Know your numbers!
      5. Report any symptoms or concerns you might have about your condition.

      Don’t dwell on risk factors you can’t change. Instead, focus on the things you can change.

      Things you can change:

      1. What you eat
        Cut calories, trim fat, reduce sodium
        1. Switch to reduced-calorie versions of foods such as spreads or salad dressings
        2. Avoid fried foods.
        3. Bake, steam or broil.
        4. Drink fat-free or 1% milk instead of whole or 2% milk
        5. Don’t add salt to your food. “PUT AWAY THE SALT SHAKER.” Avoid high-salt foods such as smoked or packaged meats, canned foods, and packaged snacks like chips or popcorn.
        6. Increase fiber in your diet
        7. Have several servings of vegetables and fruit each day
        Make changes slowly. Sometimes cravings can’t be ignored. One slip isn’t a problem unless you let it disrupt your whole plan.


      2. How active you are
        Always talk to your doctor before you start an exercise program.
        Important things to know...

        Are there activities that I should avoid?
        How much exercise should I start with?
        Should I check my pulse rate?
        Should I be lifting weights?

        Exercise is good for you...
        It can help you...

        1. Improve your cholesterol levels
        2. Lower your blood pressure
        3. Control diabetes
        4. Improve heart and lung function
        5. Maintain a healthy weight
        6. Manage stress

        How often should I exercise?
        You should try to exercise every day.

        If permitted by your doctor, your routine should include:

        Warm-up Start with a 12-15 minute warm-up that includes stretching as well as your chosen exercise. Warm-up helps prepare your heart and muscles for exercise.
        Increasing your heart rate Moderate-intensity exercise does the most good for your heart. Exercise briskly to improve your heart health.
        Cool down and stretch Cooling down lowers your heart rate and blood pressure. Do your chosen exercise at a slow pace for 5-7 minutes. Stretch to lengthen and relax your muscles after exercise.

        Walking Works!

        Try this walking program:*
        * First talk to your doctor and ask if a walking program is right for you.

        Week 1 2 3 4 5 6 7 8 9 10
        Walking Minutes 10 10 15 15 20 20 25 25 30 30
        Walks per week 3-4 3-4 3-4 4-5 4-5 4-5 5-6 5-6 6-7 6-7
        Follow this program for the first 10 weeks if permitted by your doctor or another routine as directed by your doctor.


      3. How much you weigh
        How much is too much?

        Weight is more than stepping on the scale. Body-mass index (BMI) is better way to find out whether you are at a healthy weight. The higher your BMI, the greater the risk of health problems.

        Calculate your BMI

        Results:
        BMI below 20: underweight
        BMI 20-25: Healthy Weight
        BMI 26-30: Overweight
        BMI over 30: Obese

        Making lifestyle changes instead of trying a fad diet is the best way to lose weight and keep it off. The concept of going “on a diet” and “off a diet” usually leads back to your old eating patterns. Instead of dieting, think of making positive lifestyle changes. This will help you keep the weight off for good.


      4. How much you smoke.


      5. Your stress level

        Tips for reducing stress

        1. Get enough sleep
        2. Exercise as directed by your doctor
        3. Let the little things go. You can't control the traffic, weather or the moods of others.
        4. Talk to your doctor about a stress management workshop or support group.

        Things you can't change

        1. Gender
        2. Age
        3. Family history

      According to the American Heart Association, cigarette smoking is the most important preventable cause of premature death in the United States. Numerous studies have warned that cigarette smoking is a major contributor of clogged arteries. Clogged arteries can lead to heart attack or stroke.

      Want to learn more about quitting smoking? While there's no magic formula for quitting, you'll have a much better shot at success if you're working with information and advice from experienced resources. It sure beats trying, failing, and giving up! There are several sources that can help guide your efforts.

      How to Quit -- Centers for Disease Control and Prevention
      The American Lung Association -- Tobacco Control
      Live and Work Well Smoking Cessation Center

      Also, if you are interested in smoking cessation classes, please call one of the following sources:

      American Lung Association -- 1-800-LUNG-USA (1-800-586-4872)
      American Cancer Society -- 1-800-ACS-2345
      The Connecticut Quitline -- 1-866-363-4224

      1. Ask your doctor or health care professional to help you get started with diet changes or a new exercise program.
      2. Become an active participant in making decisions for your plan of care. Work with your doctor to solve issues that keep you from following his recommendations.
      3. If you don’t feel like you are making progress, talk to your doctor.

      Make lifestyle changes the SMART way

      S Specific - be specific about your goals
      M Measurable - choose goals with results you can measure
      A Achievable - make your goals achievable
      R Rewards - give yourself non-food rewards
      T Track your progress in a diary or chart









    • In This Section

      • DiabetiCare
      • HeartCare
      • Heart Failure Management
      • Framingham Heart Study
      • Cholesterol Resources
      • Healthy Heart Quick Tips
      • Know Your Risk Factors
      • High Blood Pressure
      • BREATHE -Asthma
      • BREATHE - COPD
      • Birth Expectations
      • Depression


      Health News

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      • Americans Heeding Food Safety Issues






















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Any information provided on this Website is for informational purposes only. It is not medical advice and should not be substituted for regular consultation with your health care provider. If you have any concerns about your health, please contact your health care provider's office.

Also, this information is not intended to imply that services or treatments described in the information are covered benefits under your plan. Please refer to your Membership Agreement, Certificate of Coverage, Benefit Summary, or other plan documents for specific information about your benefits coverage.