Tips: Heart Health

Keeping your cholesterol and blood pressure levels in a healthy range may lower your risk for heart disease. These exercise tips can help!

Cholesterol targets

Getting your “good” (HDL) and “bad” (LDL) cholesterol levels to target in one step towards a healthy heart. You and your doctor will decide what your personal targets are. Here are some targets for healthy adults.
 
LDL cholesterol (“bad” cholesterol) - Less than 3.5 mmol/L
HDL cholesterol (“good” cholesterol) - More than 1.3 mmol/L
Total cholesterol - Less than 5.2 mmol/L
 

Blood pressure targets

Getting your blood pressure to target levels is another important step towards heart health. Just like cholesterol, everyone’s personal targets are different, and you’ll need to meet with your doctor to learn yours. Here are some usual blood pressure targets for healthy adults:
 
Normal:
120/80 to 129/84
 
High-normal:
130/85 to 139/89
 
High blood pressure (measured in your doctor’s office):
140/90 or higher
 
High blood pressure (measured at home with a home monitor):
135/85 or higher
 
High blood pressure for people with diabetes or kidney disease:
130/80 or higher

 
Ask the Pharmacist at Walmart for tips to achieve your targets for cholesterol and blood pressure.
 

Why exercise?

Physical activity can lower your risk for heart disease and stroke. Make exercise a part of your everyday routine by choosing activities you enjoy.
 
The Heart and Stroke Foundation of Canada recommends 30 minutes of physical activity MOST days of the week. You don’t need to do 30 minutes all at once – break up your exercise in sets of 10 minutes at a time, several times a day.

 
 

Tip 1: Get green!

Gardening is a great way to stay active during the spring, summer and fall. Your plants will thank you – and so will your heart.

 

Tip 2: Get clean!

Housework is another good way to get in some physical activity (and a clean home!)
 

Tip 3: Dance!

Dancing isn’t just fun … it’s good exercise, too. Put on the music and dance with the whole family involved.

 

Tip 4: Go for a walk!

Walking is a simple activity you can do alone or with a friend all-year-round:
outdoors in good weather
indoors in a mall or at a gym any time of year

 
 

Tip 5: Build those muscles!

 

Your exercise routine should also include muscle-strengthening activities such as:

push-ups, sit-ups or weight-lifting

activities that improve posture and balance such as yoga and Tai Chi

 

 

Tip 6: Look for other ways to exercise

The list of healthy exercises goes on and on. Yours might include:
  • Jogging
  • Biking
  • Skating
  • Skiing
  • Team sports
  • Swimming
 

Important information

The Pharmacist at Walmart is there to help you improve your heart health... Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.




This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.
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This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.

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