Tips for a healthy heart

The use of nicotine replacement products like patches, gum and lozenges will help you quit. Plan how you will reward yourself with the money you save. For help giving up smoking, call Quitline on 131 848.

2. When you plan to stop smoking cigarettes, enlist the help of friends and family. Plan how to deal with cravings and be confident you'll remain a non-smoker.

3. Second-hand smoke from other people's cigarettes can have an immediate effect on your heart health. Exposure to second-hand smoke causes heart disease, lung cancer, other respiratory diseases and a range of health problems in children.

The Heart Foundation strongly recommends that people with existing cardiovascular disease avoid any exposure to second-hand smoke at home, work or in public places.

4. The Heart Foundation recommends at least 30 minutes of moderate intensity physical activity for adults on all or most days of the week. Find an activity you enjoy, find someone to do it with, set yourself a goal and make it part of your day.

5. Mix up your normal routine by trying something different like tai chi, yoga or skipping. Varying your physical activity may help keep you interested and motivated.

6. Grab a cycling buddy or get the family onto bikes as a fun way to improve your fitness and explore your local neighbourhood.

7. Children need to be active for at least 60 minutes every day. At birthdays and Christmas, try to give gifts that encourage children to play and be active. Don't permit a television in children's bedrooms and limit the time they watch TV or play video games.

8. Walking gives large muscle groups a good workout. It's good for your heart and will reduce the risk of chronic diseases. Walking is inexpensive, anyone can do it anywhere and there is little wear and tear on the body. Take steps to improve your health today.

9. Think about how you can fit physical activity into your daily routine. Get off the bus a stop earlier and walk the extra way to work or home. Ride a bike to the shops instead of taking the car. Meet friends or family for a game of tennis. Take the stairs rather than the lift.

10. Set up a healthy kitchen at home. Stock your fridge and cupboards with healthy foods like fresh fruit and vegetables, tuna, salmon, lean meats and low or reduced-fat dairy products. Leave those high saturated fat and high salt foods on the supermarket shelves. If they are not in the house, you are less likely to stray from your healthy eating habits.

11. Add fish to your BBQ menu. Wrap whole fish in foil with lemon and herbs and place it on the grill. Fish is high in Omega-3 fat, which is one of the fats that can help reduce the risk of heart disease. The Heart Foundation recommends you eat fish at least twice a week. Why not try catching one!

12. Enjoy the healthier alternatives when eating out with friends by trying the following:

• Choose vegetable-based sauces instead of creamy ones.
• Opt for thin crust pizzas with vegetable toppings and reduced fat cheese.
• Order plain breads instead of high fat garlic and herb breads.
• Ask for salads and vegetables as side dishes instead of chips
• Request meat and fish to be grilled (no butter) rather than fried or crumbed.
• Walking to and from the restaurant.

13. Use margarine spreads on your sandwiches instead of butter or dairy blends. If you have a high blood cholesterol level, try replacing your usual margarine spread with one containing plant sterols, which can help to lower your blood cholesterol level.

14. Choose salad dressings and mayonnaise made from canola, sunflower or soybean oil. Better still, make your own dressing using these oils. When eating out, ask for dressings to be served on the side so you can add your own.

15. Try incorporating dried peas, dried or canned beans or lentils into two meals a week. An easy way to do this is replace a garden or potato salad with a mixed bean salad.

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17. You can still enjoy nuts as a snack but buy plain, unsalted nuts and serve them with a selection of fresh and dried fruits.

18. Remove the skin from chicken and turkey to reduce your saturated fat intake.

19. Choose wholegrain or wholemeal breads and cereals instead of refined white options as they are rich in dietary fibre, vitamins and minerals.

20. Meat can be part of a healthy meal but select lean meat, limit sausages and delicatessen meats, such as salami, and include fish (especially oily types) at least twice a week.

21. Choose as many different coloured vegetables as possible. Enjoy them cooked or raw and if you're in a rush buy them dried, frozen or canned (choose "no added salt" or "low salt" canned vegetables).

22. When you're shopping look for the Heart Foundation Tick. This is the Heart Foundation's guide to help you make healthier food choices.

23. When reading product labels, check the nutrition information panel to guide your choice on the healthier product option. Compare brands by checking the amounts of saturated fat, sodium or fibre in 100g of the similar products.

24. Avoid using salt in cooking and at the table, particularly if your blood pressure is high. Processed meats, sauces, soup and stock powders can contain large amounts of salt. Instead, use other flavours such as fresh herbs, garlic, onions, horseradish, curry spices or vinegar to add flavour. Choose products labelled "no added salt" or "low salt" over other items but still compare the labels.

25. Alcohol can raise your blood pressure, increasing the risk of heart attack and stroke. If your blood pressure is high or you are taking medication, the Heart Foundation advises you limit alcohol intake to no more than two drinks per day for men, or one drink per day for women.

26. Alternate alcoholic drinks with water. When entertaining, place water jugs and glasses on the dining table. You'll help prevent dehydration, lower your kilojoule intake and save money as well.

27. Set realistic goals — this will help you stay motivated. Sometimes a realistic goal might be to just stop gaining weight.

28. Set specific goals to change your eating patterns and increase your physical activity levels. For example, go for a 30 minute walk at least three times each week, or limit the number of times you buy takeaway foods to once a week.

29. Make changes to what you eat and drink that you can sustain in the longer term — try to drink water instead of high energy (kilojoule) drinks such as fruit juice and soft drinks.

30. Many recipes can be modified to use healthier products and cooking methods. Use skim instead of full fat milk; roast or grill instead of frying; choose lean cuts of meat and remove fat before cooking.

31. Identify ways to incorporate more physical activity into your every day activities. For example, walk to the corner shop instead of driving, use the stairs instead of the lift, walk into the next room to speak to a colleague rather than sending an email, watch one less TV program each week and instead do something active during that time, go on outings that encourage you to walk — visit the zoo, gardens, expos or historic sites, or join a community walking group.

32. Try to set some time aside for planned physical activity several times a week: go for a walk, play a sport, swim, dance, ride a bike etc.

33. Reward yourself. When you have achieved a change, make sure you recognise your success. Go to a movie, buy yourself something you have been wanting for a while, visit a favourite place, have a massage, enjoy a weekend away.

34. Make walking a social event, invite your friends and have a laugh. Make healthy living a part of your life.

Article kindly provided by the Heart Foundation. For more information about healthy living, visit www.heartfoundation.org.au or call 1300 36 27 87.