Healthy Habits

An introduction to heart health, exercise, and

nutrition
 Did you know?
• Heart disease has been the leading cause of
death in the United States since 1950.
• THAT IS 74 YEARS AND COUNTING
• 80% of cardiovascular diseases are preventable
• Staying active can reduce your risk of
developing a cardiovascular disease by 39%
• Eating a Mediterranean diet can reduce your
risk of heart disease by 30%
• Limiting screen time to 1 to 2 hours a day is a
major predictor of lifestyle choices like diet
and exercise
• Diet and exercise have a direct impact on your
mental health
 Healthy Eating
DO
• Make it colorful with fruits and
veggies​
• Reach for whole grains
• Work for fat-free and low-fat
dairy products
• Focus on healthy proteins
• Legumes, nuts, fish, poultry
• Use healthy oils
• Canola, olive, sunflower,
vegetable
DON’T
• Consume processed foods
• Frozen pizza, deli meat, chips,
canned soup
• Include many added sugars
• Ice cream, soda, most cereals,
cookies
• Use salt
• Focus on processed meats
• Sausage, bacon, salami, hot
dogs
 The most
important thing
to keep in mind:

BALANC
E.
Time to get moving!
Your body does its best work when
you are regularly active.

The AHA recommends that children get:

• AT LEAST 60 minutes of activity
EVERY day of moderate to vigorous
intensity
• Mostly aerobic
• Muscle and bone strengthening 3 days a
week
 Low Intensity Moderate to
(Aerobics) Vigorous Intensity
Walking Running

Heart
Dancing Hiking
Biking Swimming
Tennis Jumping rope

Healthy But wait..what does moderate to

Ways vigorous intensity mean?

to • More effort
• More sweat
Move • Raised body temperature
So remember…

Eat Put the screens Get outside and

Healthy away get active

You only get 1 heart. Don’t wait. Start

taking care of it today.
 The way to
get started is to
quit talking and
begin doing. Walt Disney