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565 Turnpike St Suite 75, North Andover, MA 01845

Phone | (978) 688-2206 • Fax | (978) 683-6918

Heart Healthy Diet and Exercise

For heart health, following a low-fat, low-salt diet can help prevent hypertension and lower your risk for heart disease. Frequently consuming fatty foods raises your cholesterol and can add plaque to your arteries. A heart healthy diet includes fiber-rich fruits and vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Limiting added sugars, salt, alcohol, trans fats and red meat can help prevent cardiovascular disease. The D.A.S.H. eating plan is just one example of a heart healthy diet that can help you lower your blood pressure and manage your weight.


How Can Exercise Help Heart Health?

Exercise can also help lower your blood pressure and cholesterol. The American Heart Association recommends 40 minutes of moderate to vigorous aerobic exercise three to four times a week to lower your cholesterol and blood pressure. For overall cardiovascular health, the AHA recommends at least 30 minutes of moderate-intensity aerobic activity five days a week and two days of moderate- to high-intensity strength training. Something is better than nothing! Even if you don’t have 30 minutes to commit to a workout, you can still get results by dividing up your time into shorter ten minute workout sessions.


Winter can put a damper on your walking routine.  Local malls open early and welcome the walkers in a safe environment, free from the elements, without the expense of a gym membership.


The Mall at Rockingham Park offers a free, safe, climate-controlled walking track. The inside perimeter of the mall, both upstairs and downstairs, equals one mile.


Use downstairs entrance by Red Robin next to Macys.  Doors open at 7:00 a.m.


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