Patient Education Caring For Your Heart Booklet | Page 29
Take time for yourself. Try to have
a time each day when you do
something that you enjoy.
Some helpful tips:
Space your meals evenly throughout
the day.
Eat well. Follow the diet
recommended by your doctor or
dietitian.
Eat slowly and enjoy your food.
Avoid having tempting foods in your
home.
Communicate. Talk with friends and
family and express your feelings.
Have a piece of fruit instead of a
sugary dessert.
Take care of yourself. Avoid stressful
situations and learn to say no.
Instead of fatty snacks, try carrot sticks
or other crunchy vegetables that are
not high in sodium.
Breathe deeply. Perform deep
breathing exercises while lying down,
sitting, or standing.
Eating out can offer challenges when
you are trying to lose weight. Portions
in restaurants are often much larger than
you need. You may want to ask for a
carryout container and put some of the
meal aside right away. Take it home for
tomorrow’s lunch.
Deep Breathing
Follow these steps to help:
Relieve stress.
As you lose weight, reward yourself
often with nonfood items. Buy yourself
some new clothes or a book. Take a trip
or do a fun activity. Talk to your doctor,
nurse, or dietitian if you need extra help
in losing weight.
— Close your eyes.
Relax your body.
— Slowly breathe in through your
nose.
Lower your blood pressure.
Check with your insurance plan to fi nd
a registered dietitian who can work with
you and your specifi c dietary needs.
— Blow air out slowly through
pursed lips.
Ease pain.
— Improve your emotional health.
Managing Stress
Stretching
Stress can contribute to heart disease.
Stress causes hormones to be released
that speed up your heart rate and narrow
your blood vessels.
Use the warm-up/cool-down exercises
on pages 15-16 for relaxing tense
muscles.
Managing stress is a key part of a
successful recovery and good health.
Here are some techniques that you may
want to try.
Be as active as you can. Slowly
increase your daily activities. Pay
attention to your effort symptoms.
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