At UM Upper Chesapeake Health, we believe the more you know about your health the better. The patient education resources below provide more information about heart and vascular health. 

Healthy Lifestyle Tips

  • Quitting tobacco is one of the best things you can do for your health! It reduces your risk for cancer, heart disease and a host of other illnesses.
  • Eat a diet rich in vegetables, fruits, whole grains and fiber.
  • Choose lean meats and poultry without skin. Broiling and steaming are good low-fat cooking methods.
  • Include some of these "super foods" in your diet whenever possible. Blueberries, legumes, nuts, broccoli, oats, oranges, pumpkin, salmon, dark green leafy vegetables, tomatoes, walnuts, green or black tea are good ones to try.
  • When choosing dairy products, try to select fat-free, 1% fat or low-fat options.
  • Limit your salt intake. Try freshly squeezed lemon or lime juice, cracked black pepper or fresh herbs to enhance the flavor of the foods you eat.
  • Cut back on foods and beverages that have added sugar in them.
  • Aim for 30 minutes of moderate physical activity every day. Fifteen minutes in the morning and fifteen minutes in the evening are just fine!
  • Lose extra weight to keep your heart healthy.
  • Know your blood pressure and cholesterol numbers. Help keep them in check by eating a healthy diet and getting plenty of exercise.
  • Manage your stress. Remember to take good care of yourself when you're dealing with life's problems.
  • Get enough sleep! Try to get 6 to 8 hours a night.
  • If you drink alcohol, always do so in moderation.

Info from:, AHA 

Additional Resources