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Get your 30 a day
Try to do at least 30 minutes of moderate activity on 5 days or
more a week. You could break it down to three lots of 10 minute
bouts or two lots of 15 minutes, and fit them where you can. |
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Kick the habit
Give up smoking; it is one of the major risk factors for coronary
heart disease. By a year after you have stopped smoking, your risk
of a heart attack falls to about half that of a smoker. |
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Lose the Christmas pounds
January is a good time to lose those extra pounds that were piled
on during the festive period. Switch to a well-balanced diet that
is low in fat and high in fruit and vegetables, combined with
plenty of physical activity. |
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Give the salt the shake off
Stop using salt at the table and try adding less to your cooking,
or even better cut it out completely from your cooking. It may take
a little getting used to, but by the end of January your taste buds
will have adapted and your blood pressure will lower. |
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Grab 5
Up your intake of fruit and vegetables and help
get your 5-a-day. Try adding some dried fruit to your cereal in the
morning or adding extra vegetables to pasta sauces, curries,
casseroles etc. |
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Walk off stress
If things are getting too much, go for a walk to reduce stress
levels and help reach your 30 a day at the same
time. |
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Cut the saturated fat
Make small changes to your diet, like switching from full fat milk
to skimmed or semi-skimmed milk, choosing leaner cuts of meat or
steaming or grilling foods rather then frying in lots of oil. |
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Up the oily fish
Eat oily fish regularly, such as mackerel, sardines, fresh tuna and
salmon. Oily fish is an excellent source of omega 3 fats, which can
help protect against heart disease. |
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Check out the food label
Get in the habit of checking the label on food packets when out
shopping. The information will help you understand what is in food
you are buying and make healthier food choices. |
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Cut
back on empty calories
Alcohol is packed with calories with a unit of alcohol containing
around 100 calories! So cut back on your intake and give you
body a rest after the festive celebrations. |
