Heart Health Letter for Parents

Submitted by Kathryn Miranda

                                   Palo Alto Unified School District

                                            25 Churchill Avenue       •    Palo Alto, California  94306

                       District Nurse                                                                 Linda lenoir, R.N. MSN

                       Phone: 650-329-3766 Fax: 650-833-4226                                                                     llenoir@pausd.org

                      

                       February is Heart Month  

It's never too late to make better health choices.  All you need is a goal, a plan and the desire to live better.

Here are some simple steps to take:

1.  Have your blood pressure checked regularly. 

·         If you doctor has placed you on medication, take it exactly as prescribed

·         If you are overweight, lose weight

·         Be more physically active

·         Reduce your salt (sodium) intake

·         Eat more fruits, vegetables and non-fat dairy products

2.  Eat a healthy diet consistent with recommendations from the American Heart Association.

• Eat at least 4.5 cups of fruits and vegetables per day
• Eat at least 2 (3.5 oz servings of fish per week
• Eat at last 3 1-oz servings of fiber-rich whole grains per day
• Keep sodium to less than 1,500 mg per day
• Limit sugar-sweetened beverages to no more than 450 calories (36 oz) per week
• Limit processed meats and choose fat-free or low-fat dairy products

3.  Get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity each week.

• Start slowly and build up to a total of 30 to 60 minutes on most or all days of the week
• Look for ways to be more active. Take 10-15 minute walking breaks during the day or after meals
• Check with your doctor before you start if you’ve been inactive for a long time or have a chronic condition

4.  Maintain a healthy weight (body mass index less than 25kg/m2)

• To lose weight, you must take in fewer calories than you use
• Follow an overall healthy diet pattern
• Get and stay physically active

5.  Manage your stress. Taking steps to manage stress will help you feel more in control of your life.  Here are some good        

     ways to cope:

• Positive self-talk - turn negative thoughts into positive one. For example, rather than thinking, "I cant do this", say, "I'll do the best I can"
• Take 15-20 minutes a day to sit quietly, relax, breathe deeply and think of a peaceful situation
• Engage in physical activity regularly.  Do what you enjoy - walk, swim, ride a bike or do yoga. Letting go of the tension in your body will help you fell a lot better
• Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes