Here are simple reminders for the sake of your heart.

.A lifestyle change is the best defense to guard your heart.

.Do not be afraid of risk factors. They are there to raise your awareness level.

.Take action now.

.There are many ways to reduce risk factors.

.Have a regular check-up with your cardiologist.

.Ensure that your blood pressure and sugar levels are within the normal range.

.Maintain your healthy weight. If you are overweight, go on a safe weight loss program. 

.Stay active.

Here are goals you might want to consider adopting:

1. Stop the bad habits like smoking and excessive drinking of alcohol.

If you are smoking, stop now. And encourage smokers in your household to stop smoking. It is a challenge. But this is no reason not to try.

2. Eat healthy. Nutrition should be your priority. Follow the nutrition guidelines of fresh, pesticide-free, preferably organic food. 

Minimize processed foods. While having processed food cannot be completely avoided, it can be reduced to a minimum. 

Tip: When you are hungry, don’t eat with your eyes. For example: That slice of strawberry shortcake or bag of potato chips might be temptingly-convenient to devour, but wise up — it will raise your blood sugar and only ease your hunger temporarily. 

Food choices:

.Nutrient-dense foods like vegetables, fruits and whole grains.

.Low saturated fats from meats and poultry. Take omega-rich fish. 

.Nuts, seeds and legumes.

3. Stay physically active. Keep moving. If you prefer to work out from home, try chair yoga for a change.

4. Read the labels of grocery products.  Avoid any product with trans-fats and hydrogenated oils. Stay away from anything with food coloring and preservatives.

5. Manage stress levels. Unusually high levels of stress have been known to raise blood pressure and sugar levels. 

Try to achieve balance in your life. Being a workaholic isn’t considered fashionable anymore. Neither is it good for your overall well-being.

6. Keep the following in check:

Triglycerides — fat in the body.

LDL — High readings may lead to heart problems in the future.

HDL — Keep it as high as possible. This helps balance LDL levels.

Glucose levels should be kept in normal range.

If you already have diabetes, close monitoring is essential. Self-discipline is needed in your food consumption. You will never go wrong with increasing your intake of vegetables. Say no to anything with sugar unless it is coconut sugar, monk fruit or stevia. Always consult your doctor.

Above all, love yourself more each day by caring for your body, nurturing your heart and uplifting your spirit.

In this way, you will be strong enough to love your family and others better every day of your life.

Affirmation: “I love myself.”

Love and light.