Four Numbers to Track Every Day

So you've decided to do your heart a favour a live a healthier
life. The fact is that old habits die hard, and the route is
packed with unhealthy temptations. It is so easy to order a
large portion of chips, watch a late-night film instead of going
to bed at 10pm, or buy that huge bacon, lettuce and tomato
baguette and eat the whole thing.

• So you've decided to do your heart a favour a live a healthier life. The fact is that old habits die hard, and the route is packed with unhealthy temptations. It is so easy to order a large portion of chips, watch a late-night film instead of going to bed at 10pm, or buy that huge bacon, lettuce and tomato baguette and eat the whole thing.
  
  So what is the best way to find out whether you've adopted enough new, healthy habits to make a difference? That's easy - just use this simple, daily tracking system.
  This is how it works: every evening, take a few moments to ask yourself four questions about your day. Your answers will make it perfectly clear whether you are staying true to the path towards improved health, or if your good intentions are not being matched with much-needed good actions.
  
  1 Fruit and Vegetable Consumption
  
  If you make just one change to your lifestyle, let it be adding fruit and vegetables to every meal you eat. Both lower heart disease by pumping your body full of soluble and insoluble fibre, flooding your bloodstream and cells with artery-protecting anti-oxidants, and delivering vitamins and minerals that help to control blood pressure and keep arteries flexible.
• Ask yourself Did I eat at least seven portions of fruit and vegetables today?
• Your goal A total of two fruit and at least five vegetable servings a day if you can.
• Tracking trick For women: wear seven bangles on the same arm. Each time you have a fruit or vegetable, move one bracelet to the other arm. For men: keep seven paperclips in your trouser pocket. Move one to another pocket for each serving of fruit or vegetables you consume.
• Added bonus Aim to put lots of colour on your plate every day - green broccoli, purple grapes, yellow capsicums, red tomatoes and orange peaches, for example.
• How to catch up If you've had breakfast and lunch with little or no fruit or vegetables, make up lost ground with an apple, orange or pear in the afternoon, a big salad for dinner, and another fruit snack in the evening.
  
  2 Fibre Consumption
  
  Fibre at every meal keeps blood sugar levels steady. This controls cravings, helps you to feel full and stay full longer, and lowers your risk of diabetes and heart disease. But the benefits don't stop there: getting soluble fibre (from porridge, rye bread or pulses) drastically cuts blood cholesterol levels.
  High-fibre foods are less processed, too, so you get a complete package of naturally balanced, heart-healthy nutrients at the same time. Whole grains also provide vitamin E and other anti-oxidants. High-fibre nuts give you monounsaturated fat to preserve "good" HDLs and, if you choose walnuts, omega-3s to keep your heart beating at a steady rate.
• Ask yourself Did I have three whole grains plus some nuts and/or beans today?
• Your goal Two to four servings of whole grains and one or two servings of nuts and/or beans every day.
• Tracking trick Think 3-2-1. That's three whole grains, two of pulses and one serving of nuts every day.
• Added bonus Make at least one of your fibre-rich grains a soluble-fibre powerhouse such as porridge oats.
• How to catch up If you've eaten a low-fibre breakfast and lunch, try snacking on nuts during the afternoon and having beans in your main dish at dinner, along with a slice of wholemeal bread. Take a soluble fibre supplement if you're not getting enough fibre.
  
  
• 3 Relaxation Time
  
  Consciously relaxing doesn't mean taking an hour out of your busy day to meditate or have a massage (although if you can do either, you'll feel great). There are dozens of ways to relax without stopping what you're doing.
  
  You can practise mindfulness - being fully aware of what you're doing at any given moment - or take a few minutes to focus on your breathing. You can let go of irritable or impatient thoughts before they double your risk of high blood pressure and heart attack.
  And don't underestimate the calming health benefits of having a laugh with your friends, listening to music, walking and playing with your dog, or enjoying nature.
• Ask yourself Did I give myself at least 15 minutes quiet time to unwind today?
• Your goal Give yourself that feeling of relaxation every day.
• Tracking trick Think about how you are feeling inside several times a day. You will know if you are tense or agitated.
• Added bonus Once a week, spend at least an hour doing something you really love: bury yourself in a good book, play some sport, disappear into the garden - do whatever gives you pleasure.
• How to catch up In the middle of a stressful day, remind yourself that you'll be far more productive if you give yourself a few minutes to breathe deeply and unwind.
  
  4 Movement Time
  
  Physical activity controls weight, burns off abdominal fat, lowers high blood pressure and helps to control rising cholesterol levels. It even soothes inflammation and helps your cells to absorb more blood sugar, cutting the risk of Type 2 diabetes.
• Ask yourself Did I get on my feet for fun or exercise today?
• Your goal Sit for 1 hour less per day. Fit in a brisk, short stroll or two during the day.
  " Tracking trick Before lunch and midafternoon, ask yourself how long you've been sitting without a break. Then move.
• Added bonus When walking, swing your arms energetically or stride quickly up a hill. March on the spot when on the phone.
• How to catch up At the end of a sedentary day, take the stairs, not the lift. Stroll around outside for a few minutes before getting into the car. Once home, take the dog for a walk or drag the kids out for a game of tip.