CHAPTER 4: WAYS TO KEEP YOUR HEART HEALTHY

Things you can change

• Your cholesterol level
• Your blood pressure
• Whether you smoke
• Your weight and shape
• Whether you are physically active
• Whether you are under stress
• Your blood sugar levels
• Whether you eat a healthy diet
• How much alcohol you drink

Things you can't Change

• Age
• Gender
• Family History

1. Keep the pounds off
   The less weight you carry, the less pressure you put on your heart.
2. Eat enough Omega 3 and 6
   They can be found in oily fish, some nuts, seeds, dark green leafy vegetables and healthy spreads, such as FLORA.
3. Know your fats
   It’s not just the amount of fat you eat - it’s the type of fat.
   Foods with reduced saturate content and with good unsaturated fats, like those found in FLORA, should replace those with high saturated fat content like butter.
4. Get fit
   Exercise regularly for a healthy heart - why not take the family out for a bike ride or walk in the park?
5. Start young
   Kids need a balanced diet. Aim for a variety of foods that are low in saturated fat, salt and sugar.
6. Watch your cholesterol
   Making small changes to your diet so you have the right amount of 'good' fats can make a difference.
7. Eat more wholegrains, such as oats
   This adds to the benefits gained by eating the right balance of fats.
8. Cut down on salt
   This can keep blood pressure levels healthy.
9. Eat five portions of fresh fruit and veg each day
   People who eat more fruit and vegetables tend to be the healthy ones.
10. Fat can be good
    Eating some 'good' fats, like those in FLORA, is essential for a healthy diet and helps keep our hearts healthy. It’s better than none at all. FLORA can help keep your heart healthy as part of a balanced diet.

No Time to go to the Gym?

Check out our easy ways for busy chefs to get the right exercise!

STRETCH EVERY A.M.

Do wake-up stretches every morning for a few minutes. This energizes your muscles and limbers your joints, ready for a busy day in the kitchen!

STEP IT UP

Take the stairs instead of the lift or escalator. If you work in a high-rise building, perhaps you could opt for getting off the lift a few floors prior to your floor and walking the stairs the rest of the way.

PARK & WALK

Rather than taking the first space in the car park at work, park farther away from the
building and walk the distance.

SNACK SMARTLY

Don't wait till you're starving to eat. For a snack, try fresh fruit, yogurt, raw vegetables, juice, or herb tea. Drink plenty of water throughout the day.

WEIGHT LIFT

Lift that weight. Get your hands on two large tins or pans and use these as you would a pair of dumbbells!

LIMBER UP

Do leg lifts while talking on the phone to suppliers

Standing Exercises

Try these exercises while waiting for the microwave to ping, or standing near the oven or work station:

• Lean with your back against the wall and roll your back down with your arms hanging limply, until your legs are at 90-degree angles with knees over ankles. Hold this position counting to 20 then slowly roll back up again. Repeat two or three times.
• Do ten standing 'press ups' (arms wide as for a standard press up) pushing off
  against the wall.
• Do ten standing tricep 'press ups' (with hands and fingers outstretched and thumbs touching) pushing off against the wall to work the triceps at the back of the arm.

Sitting Exercises

Sitting down? You can do these stretching exercises to relieve yourself of that stiff
feeling:

• Slowly roll your head, alternating clockwise and counter-clockwise, for 10 seconds.
• Stretch your arm muscles by raising your right arm and touching your left shoulder blade. Hold position for five seconds. Then, raise your left arm and touch your right shoulder blade. Hold position for five seconds.
• Stretch your chest by clasping your hands behind your back and pulling them away from your body. Hold the position for five seconds.

If you have not exercised for some time or are concerned about your health, please consult your doctor before you undertake any exercise programme.

FLORA Heart training materials are for information purposes only. Individual requirements vary depending on age, sex, weight and level of physical activity. If you have any concerns about your heart health or diet please consult your doctor.