1. The Mediterranean and
DASH diets are the best for
your heart: lots of fruits and
vegetables, low-fat dairy, fats
from olive and fish oils, and
low on red meat and salt.
Diet
Alcohol in moderation
protects your heart: 1-2
standard drinks a day to max
9 per week for women and
14 per week for men. If you
don’t drink, no need to start!
Alcohol Intake
LDL ≤ 2 mmol/L for those at
high risk or with heart disease
(or non-HDL ≤ 2.6 mmol/L,
ApoB ≤ 0.8 g/L). If you don’t
know your risk, ask your
doctor.
Cholesterol Goal
Aim for the recommended 30
- 60 minutes of moderate-
intensity exercise (just slightly
short of breath) 5 - 7 days
per week.
Exercise
Women < 88 cm / 35 inches.
Men < 102 cm / 40 inches.
For Asian ethnicities, target:
< 80 cm for women, < 90 cm
for men.
Waistline Goal
< 130/80 for diabetics
< 150/90 for age over 80
< 140/90 for all others
New research suggests lower
is better < 120/80.
Blood Pressure
Lower risk of heart attack
begins soon after stopping.
For those with heart disease,
46% reduced death. By 18 -
36 months, risk of another
heart attack is that of a never
smoker. Free smoking
cessation tools at quitnow.ca
Quit Smoking
Stress and depression can
impact the heart. Try coping
techniques such as exercise,
meditation, baths, or music,
or talk to your doctor.
Reduce Stress
Hemoglobin A1c ≤ 7% for
most people.
For some patients,
hemoglobin A1c 7 - 8% may
be more appropriate.
Glucose Goal
Take Control of Your Heart!
Optimizing Heart Health
© 2016 Dr. Annie Chou Inc. All rights reserved.