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whd23 Leaflet Print
whd23 Leaflet Print
F O L LO W U S O N
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@worldheartfed @worldheartfederation WORLDHEARTDAY.ORG
I N PA R T N E R S H I P W I T H
USE USE USE
TO EAT WELL TO GET MORE ACTIVE TO SAY NO TO TOBACCO
Cut down on sugary beverages and fruit juices – Aim for at least 30 minutes of moderate- It’s the single best thing you can do to improve
choose water or unsweetened juices instead. intensity physical activity 5 times a week. your heart health.
Swap sweet, sugary treats for fresh fruit Or at least 75 minutes spread throughout Within 2 years of quitting, the risk of coronary
as a healthy alternative. the week of vigorous-intensity activity. heart disease is substantially reduced.
Try to eat 5 portions (about a handful each) Playing, walking, housework, dancing – Within 15 years the risk of CVD returns to that
of fruit and veg a day – they can be fresh, they all count! of a non-smoker.
frozen, tinned or dried.
Be more active every day – take the stairs, Exposure to secondhand smoke is also a cause
Keep the amount of alcohol you drink within walk or cycle instead of driving. of heart disease in non-smokers.
recommended guidelines.
Download an app or use a wearable device By quitting/not smoking you’ll improve both
Limit processed foods that are often high in salt, sugar to keep track of your steps and progress. your health and the health of those around you.
and fat - unpack and unwrap less, peel and cook more!
If you’re having trouble stopping, seek
Search online or download an app and professional advice and ask your employer
get lots of heart-healthy recipe tips. if they provide smoking-cessation services.