World heart Day 2020 with NeSs smart devices

In the time of COVID-19, taking care of your heart is more important than ever before.

Use Heart to eat well and drink wisely

• Cut down on sugary beverages and fruit juices - choose water or unsweetened juices instead

• Swap sweet, sugary treats for fresh fruit as a healthy alternative

• Try to eat 5 portions (about a handful each) of fruit and veg a day - they can be fresh, frozen, tinned or dried

• Keep the amount of alcohol you drink within recommended guidelines

• Try to limit processed and prepackaged foods that are often high in salt, sugar and fat

• Make your own healthy school or work lunches at home

Use Heart to get more active

• Aim for at least 30 minutes of moderate-intensity physical activity 5 times a week

• Or at least 75 minutes spread throughout the week of vigorous-intensity activity

• Playing, walking, housework, dancing - they all count!

• Be more active every day - take the stairs, walk or cycle instead of driving

• Stay fit at home - even if you're on lockdown you can join virtual exercise classes and workouts for the whole family

• Download an exercise app or use a pedometer to keep track of your progress

Use Heart to say no to smoking

• It's the single best thing you do to improve your heart health

• Within 2 years of quitting, the risk of coronary heart disease is substantially reduced

• Within 15 years the risk of CVD returns to that of a non-smoker

• Exposure to secondhand smoke is also a cause of heart disease in non-smokers

• So by quitting (or not starting in the first place), you'll not only improve your health but that of those around you

• If you're having trouble stopping, ask for professional advice and ask your employer if they provide smoking-cessation services

Use Heart to fight COVID-19

• Wash your hands frequently - use soap and water for at least 20 seconds

• Maintain social distancing - avoid greetings and keep over 2 meters apart

• Avoid touching your face - especially your eyes, nose and mouth

• Cover up to protect others - always cough or sneeze in a tissue or your elbow

• See medical advice early - call your doctor if you have a fever, cough or difficulty breathing

• Stay at home, stay informed - follow advice from authorities and health professionals