You see it all the time…Live a Heart Healthy Lifestyle. But what does that mean and how do you do it?

  • Get active – 150 minutes of moderate activity a week is a good place to start
  • Eat healthy – get plenty of fresh fruits and vegetables, whole grains, skinless poultry, fish, nuts, and legumes; eat fewer processed foods, fried foods and foods high in salt. Berries are a good choice because they are packed with nutrients and are rich in antioxidants.
  • Stay at a healthy weight – an optimal Body Mass Index (BMI), weight in relation to height, is 18.5-24.9
  • Quit smoking and stay away from secondhand smoke
  • Control your cholesterol – eat foods high in fiber and low in saturated fats, trans fats and cholesterol
  • Control your blood pressure – a good blood pressure range is less than 120/less than 80
  • Drink alcohol in moderation
  • Manage stress
  • Take medication as prescribed
  • Get healthy sleep – most adults need 7-9 hours of sleep a night
  • Manage your blood sugar – a Hemoglobin A1C of less than 5.7% is considered normal

Did you know:

  • Drinking 2-3 cups of coffee per day is associated with maintaining a healthy heart.
  • Albacore Tuna (troll or pole caught) and Salmon (wild caught) are the healthiest fish to eat.
  • Spinach is the most nutrient dense vegetable.
  • You should drink 8-12 cups of water per day.
  • The tarter the fruit, the better it is for you. Tart fruit contains more antioxidants.
  • Raspberries are the healthiest fruit.

If you or someone in your family are facing aging challenges, please give us a call at 480-804-7200 or email us at We’ll be happy to assist!