Everyday choices can improve your odds: Tips for a heart-healthy lifestyle

#TVF&R

Tualatin Valley Fire & Rescue cares about your health. This month, we encourage you to fight stress and serious illnesses by embracing healthy habits that will improve your overall quality of life.

TVF&R offers the following tips to help you enjoy a heart-healthy lifestyle.

Enlist a partner: Talk to loved ones, neighbors, and friends and invite them to participate in physical activities, share a balanced meal, and have a fun adventure. Everyday activities are always more fun with a partner — someone who will keep you company, inspire you to stick with a new routine, and encourage you on your health journey.

Fuel your body: Eating balanced meals helps your body better fight off sickness and recover more quickly when you’re sick. Drink plenty of water. Enjoy fruits and vegetables throughout your day as snacks, toppings, side dishes, or in your main meal. A healthy diet also includes whole grains, fat-free or low-fat dairy products, lean meats, fish, beans, eggs, and nuts. Limit the saturated fats, trans fats, cholesterol, salt, and added sugars in your diet.

Get moving: It’s never too late to start being active every day. As little as 30 minutes of exercise a day can help keep your body fit to fight off illness and prevent injury. You can even do simple exercises at home. Consult your physician to see what exercises will benefit you most. Carving out time to exercise has been shown to increase your energy level, reduce health risks, lower stress, improve your mood, and boost productivity. Regular physical activity is important for your overall health and fitness. It can also be a great source of fun.

Get enough sleep: Physical activity can improve your quality of sleep. Try to get six to eight hours of sleep each night to re-charge your body.

Ditch bad habits: Limit your alcohol and caffeine consumption and quit smoking for good. Set healthy goals for yourself and celebrate when you achieve them.

Team up with your doctor: Doctors can help with prevention, screening, and treatment. Don’t wait until you’re sick to schedule an appointment. They can help you prevent health problems or catch them early enough to help you beat them. Ask your doctor to check your blood pressure and cholesterol numbers.

Everyday choices can improve your odds of fending off serious illnesses. These choices also pave the way for a happier, healthier life.

For more information about adopting a heart-healthy lifestyle, visit www.tvfr.com.