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  • Newton Medical Center Foundation

  • 175 High Street
  • Newton, NJ 07860
  • Phone: 973-579-8309
  • Email Us

Heart-Healthy Tips

Q: What are some simple diet and exercise tips to improve heart health?

A: There are many ways you can keep your heart healthy. Some examples include:

  • Choose skim or one percent fat milk and nonfat or low-fat yogurt and cheeses.

  • Eat five or more servings of fruits or vegetables per day.

  • Drink plenty of water and stay away from sugary beverages, such as soda.

  • Try to follow a Mediterranean diet including fruits, vegetables, whole grains, olive oil, beans, nuts, fish and other good sources of protein.

  • Limit red meat to no more than a few times a month.

  • Park your car at the far end of the parking lot. The short walk to and from the store or school helps your heart.

  • If you ride a bus or subway, get off a stop before your destination. Walk the rest of the way.

  • If you can, spend a few minutes of your lunch break taking a stroll around the campus grounds. It should help you stay awake after lunch.

  • Look for sources of good cholesterol in almonds, or unsalted pistachios.

  • Frequent small meals and keeping hydrated usually results in fewer calories ingested over the course of the day. This is better than prolonged fasting, with larger meals.

  • If you have a dog, think of the dog as an exercise machine with fur. A brisk walk with the dog is good for both of your hearts. Make it a part of your daily routine.

  • Schedule an after-dinner walk, perhaps as a family. Make it quality time.

  • Avoid highly-processed and salty foods.

  • Take the stairs instead of an elevator or escalator at school or the mall. Just start with one flight. Soon, you'll be ready for two.

Scott Schwarz, MD, is a cardiologist at Newton Medical Center.

  • Newton Medical Center Foundation

  • 175 High Street
  • Newton, NJ 07860
  • Phone: 973-579-8309
  • Email Us

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More than 600 community-
based health care providers.
1-800-247-9580