Help Employees Prevent Heart Disease

Chronic conditions like obesity, lung, and heart disease rack up billions in healthcare costs. More than $432 billion a year is spent on heart disease alone, according to the Triple Solution for a Healthier America. And heart disease is the number one killer in the U.S. (To find your heart disease risk assessment, try this calculator from the Mayo Clinic).

But some cases of heart disease can be prevented. You can help employees decrease the likelihood of chronic disease by simply encouraging a healthy diet and exercise program.

So how can you help employees get started?

Promote exercise in the workplace. Adults should strive for at least 30 minutes of moderate-intensity aerobic activity five days a week, or 20 minutes at a vigorous-intensity level three days a week.

Encourage a slow and gradual workout routine that will help build stamina and endurance. Walking on a treadmill, walking outdoors, or riding a stationary bike are all good winter options. Other activities such as ice skating and shoveling snow are also considered aerobic activities because they work large muscle groups and burn calories.

And what’s exercise without a sensible diet?

Promote heart healthy eating habits in the workplace by tacking up posters, tabletop reminders, or send an email with the following healthy diet tips that may help prevent heart disease:

Limit unhealthy fat and cholesterol. When you choose fat, go for monounsaturated like olive or canola oil. Butter, lard, margarine (that is not trans-fat free), and shortening should be avoided or used very sparingly.

Go for low-fat protein. Lean meat, poultry, and fish (omega-3s have proven heart health benefits) are great sources of protein the body needs. Also, low-fat cheese like mozzarella, legumes, and soy will help you get your daily fix. Avoid egg yolks, bacon, and full-fat dairy products.

Fill up on veggies and fruit. Bring fresh and canned veggies to work, and seasonal fruits. Avoid canned fruit in heavy syrups, and vegetables served in creamy, heavy sauces.

Go for Grains. Whole grains are a great source of fiber and vitamins. Opt for brown rice, steel-cut oatmeal, ground flaxseed, and whole-grain bread. Avoid muffins, cake, and doughnuts.

Reduce salt. The American Heart Association recommends less than 2,300 milligrams of sodium a day, or about a teaspoon. Choose reduced-salt foods, and add herbs and spices in place of salt. Avoid soy sauce and the salt shaker.

Get a grip on portion control. A serving of meat is equivalent to a deck of cards or your computer mouse. Keep a food tracker to keep you honest.

Plan ahead. Forget the drive-thru: Preparing your own meal for work means you know exactly what you’re getting. Measure out portions, add veggies, and forget the salt!