healthMetric

healthMetricMapping

{"feedbackId":"AlcoholConsumption","imageGroup":"healthyFutures","imageName":"priorityCard_alcohol","heading":"Alcohol consumption","subMetrics":[{"feedbackId":"Alcohol","imageGroup":"healthyFutures","imageName":"healthResultCard_Alcohol","heading":"Alcohol","target":["GENDER:F=>1 or less serving per day","GENDER:M=>2 or less servings per day"],"metric":["VALUE:0=>Don't drink","<0>{{value}}</0> servings per week"],"seeMoreDescription":"Measures derived from UK Low Risk Drinking guidelines.","order":0}],"content":[{"conditions":["Alcohol:inRange=true&&Alcohol:value=0"],"description":"Continue to live an alcohol-free lifestyle and enjoy many healthy years ahead!","status":"doingWell"},{"conditions":["Alcohol:inRange=true&&Alcohol:value>0"],"description":"Continue to limit the amount of alcohol you drink and enjoy many healthy years ahead.","status":"doingWell"},{"conditions":["Alcohol:inRange=false"],"description":"Consider evaluating your relationship with alcohol and whether you want to make changes based on your results.\n\nWhen you cut back on drinking, you'll reduce the risk of many conditions and possibly add healthy years to your life. Too much alcohol can cause high blood pressure, liver and pancreatic disease, many cancers and other health issues.","status":"toImprove"}]}
{"feedbackId":"BloodGlucose","imageGroup":"healthyFutures","imageName":"priorityCard_blood_glucose","heading":"Blood glucose ","headingConditions":["Diabetes:value=Yes=>(with diabetes)","Diabetes:value=No=>(without diabetes)"],"subMetrics":[{"feedbackId":"FastingGlucose","imageGroup":"healthyFutures","imageName":"healthResultCard_FastingGlucose","conditions":["Diabetes:value=No"],"heading":"Fasting glucose","headingAnnotation":"(without diabetes)","target":["Diabetes:No=>Less than 100 mg/dL (5.6 mmol/L)"],"metric":["VALUE:9999.0=>Unknown","VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","UNIT:mgDL=><0>{{value}}</0> mg/dL","UNIT:mmolL=><0>{{value}}</0> mmol/L","UNIT:null=><0>{{value}}</0>"],"seeMoreDescription":"Measures derived from American Diabetes Association recommendations.","order":0},{"feedbackId":"FastingGlucose","imageGroup":"healthyFutures","imageName":"healthResultCard_FastingGlucoseDiabetic","conditions":["Diabetes:value=Yes"],"heading":"Fasting glucose","headingAnnotation":"(with diabetes)","target":["Diabetes:Yes=>80 - 130 mg/dL (4.4 - 7.2 mmol/L)"],"metric":["VALUE:9999.0=>Unknown","VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","UNIT:mgDL=><0>{{value}}</0> mg/dL","UNIT:mmolL=><0>{{value}}</0> mmol/L","UNIT:null=><0>{{value}}</0>"],"seeMoreDescription":"Measures derived from American Diabetes Association recommendations.","order":0},{"feedbackId":"HbA1c","imageGroup":"healthyFutures","imageName":"healthResultCard_HbA1c","heading":"HbA1c","headingAnnotation":"(with diabetes)","conditions":["Diabetes:value=Yes"],"target":["Diabetes:Yes=>Less than 7.0%"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","<0>{{value}}</0> %"],"seeMoreDescription":"Measures derived from American Diabetes Association recommendations.","order":1},{"feedbackId":"HbA1c","imageGroup":"healthyFutures","imageName":"healthResultCard_HbA1c","heading":"HbA1c","headingAnnotation":"(without diabetes)","conditions":["Diabetes:value=No"],"target":["Diabetes:No=>Less than 5.7%"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","<0>{{value}}</0> %"],"seeMoreDescription":"Measures derived from American Diabetes Association recommendations.","order":1}],"content":[{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=true&&HbA1c:inRange=true"],"description":"Excellent. Both your fasting blood sugar and you're HbA1c are in the optimal range.","status":"doingWell"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=null&&HbA1c:inRange=true"],"description":"For most people having their HbA1c in range is the most important indicator of blood sugar control and puts you at low risk for developing diabetes. Well done. Ask your healthcare provider if you should monitor your fasting blood glucose.","status":"doingWell"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=true&&HbA1c:inRange=null"],"description":"Great news: your fasting glucose is in the optimal range. Speak with your healthcare provider to find out if you should monitor your HbA1c. For most people HbA1c is an even more important indicator of risk for developing diabetes or health problems related to elevated blood glucose.","status":"doingWell"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=false&&HbA1c:inRange=true"],"description":"For most people having their HbA1c in range is the most important indicator of blood sugar control and puts you at low risk for developing diabetes. Well done. Ask your healthcare provider if you should monitor your fasting blood glucose.","status":"toImprove"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=true&&HbA1c:inRange=false"],"description":"Great news: your fasting glucose is in the optimal range. Speak with your healthcare provider to find out if you should monitor your HbA1c. For most people HbA1c is an even more important indicator of risk for developing diabetes or health problems related to elevated blood glucose.","status":"toImprove"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=false&&HbA1c:inRange=false"],"description":"We encourage you to speak with your healthcare provider about your blood glucose numbers.","status":"toImprove"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=null&&HbA1c:inRange=false","Diabetes:value=No&&FastingGlucose:inRange=false&&HbA1c:inRange=null"],"description":"We encourage you to speak with your healthcare provider about your blood glucose numbers.","status":"toImprove"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=true&&HbA1c:inRange=true"],"description":"Excellent. Both your fasting blood sugar and HbA1c are in the optimal range.","status":"doingWell"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=null&&HbA1c:inRange=true"],"description":"Well done, your HbA1c is in range. For most people having their HbA1c in range is the most important indicator of blood sugar control and puts you at low risk for developing diabetes complications. Ask your healthcare provider if and how often you should monitor your fasting blood glucose.","status":"doingWell"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=true&&HbA1c:inRange=null"],"description":"Great news: your fasting glucose is in the optimal range. Keeping your blood sugar in range is critical to managing diabetes.\n\nSpeak with your healthcare provider to find out if you should monitor your HbA1c. For most people, HbA1c is a greater indicator of blood sugar control and risk for developing complications from diabetes like heart and kidney disease.","status":"doingWell"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=false&&HbA1c:inRange=true"],"description":"Well done, your HbA1c is in range. For most people having their HbA1c in range is the most important indicator of blood sugar control and puts you at low risk for developing diabetes complications. Ask your healthcare provider if and how often you should monitor your fasting blood glucose.","status":"toImprove"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=true&&HbA1c:inRange=false"],"description":"Great news: your fasting glucose is in the optimal range. Keeping your blood sugar in range is critical to managing diabetes.\n\nSpeak with your healthcare provider to find out if you should monitor your HbA1c. For most people, HbA1c is a greater indicator of blood sugar control and risk for developing complications from diabetes like heart and kidney disease.","status":"toImprove"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=false&&HbA1c:inRange=false","Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=false&&HbA1c:inRange=null","Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=null&&HbA1c:inRange=false"],"description":"We encourage you to speak with your healthcare provider about your blood sugar numbers and your diabetes care plan. Monitoring these numbers is critical to living well with diabetes. Keeping your blood glucose in range lowers your risk for complications linked to diabetes like heart and kidney disease.","status":"toImprove"},{"conditions":["Diabetes:value=No&&FastingGlucose:inRange=null&&HbA1c:inRange=null","Diabetes:value=No&&FastingGlucose:value=null&&HbA1c:value=null"],"description":"Check your blood sugar numbers (fasting blood glucose and HbA1c) to determine your risk for prediabetes, diabetes, and other related conditions. You can improve your blood glucose and its risks through lifestyle changes, which makes it especially important to know your health results. Speak with your healthcare provider to find out more.","status":"unknown"},{"conditions":["Diabetes:value=Yes&&FastingGlucoseDiabetic:inRange=null&&HbA1c:inRange=null","Diabetes:value=Yes&&FastingGlucoseDiabetic:value=null&&HbA1c:value=null"],"description":"We encourage you to speak with your healthcare provider about your blood sugar numbers and your diabetes care plan. Monitoring these numbers is critical to living well with diabetes. Keeping your blood glucose in range lowers your risk for complications linked to diabetes like heart and kidney disease.","status":"unknown"}]}
{"feedbackId":"BloodPressure","imageGroup":"healthyFutures","imageName":"priorityCard_blood_pressure","heading":"Blood pressure","subMetrics":[{"feedbackId":"Systolic","imageGroup":"healthyFutures","imageName":"healthResultCard_Systolic","heading":"Systolic","target":["Less than 135 mm/Hg"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","<0>{{value}}</0> mm/Hg"],"seeMoreDescription":"Measures derived from American Heart Association recommendations.","order":0},{"feedbackId":"Diastolic","imageGroup":"healthyFutures","imageName":"healthResultCard_Diastolic","heading":"Diastolic","target":["Less than 85 mm/Hg"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","<0>{{value}}</0> mm/Hg"],"seeMoreDescription":"Measures derived from American Heart Association recommendations.","order":1}],"content":[{"conditions":["Systolic:inRange=true&&Diastolic:inRange=true"],"description":"Continue to monitor and maintain an optimal blood pressure - it's contributing to your good health and longevity!","status":"doingWell"},{"conditions":["Systolic:inRange=true&&Diastolic:inRange=false&&Hypertension:value=No"],"description":"Your systolic blood pressure is in the optimal range which is good news! This means you're at low risk for conditions related to high blood pressure despite your diastolic blood pressure being elevated above the optimal range. Continue to monitor both levels and speak with your doctor to find out your target numbers.","status":"toImprove"},{"conditions":["Systolic:inRange=true&&Diastolic:inRange=false&&Hypertension:value=Yes&&MedicationHypertension:value=Yes"],"description":"Your systolic blood pressure is in the optimal range which is good news! This means you're at low risk for conditions related to high blood pressure despite your diastolic blood pressure being elevated above the optimal range. Continue to take your medication, monitor your blood pressure, and speak with your healthcare provider to find out your target numbers.","status":"toImprove"},{"conditions":["Systolic:inRange=true&&Diastolic:inRange=false&&Hypertension:value=Yes&&MedicationHypertension:value=No"],"description":"Your systolic blood pressure is in the optimal range which is good news! This means you're likely at low risk for conditions related to high blood pressure despite your diastolic blood pressure being elevated above the optimal range. However, it is especially important for you to take blood pressure medication as directed by your healthcare provider so that you can reach the target blood pressure goals they have for you. Speak with your health care provider with concerns.","status":"toImprove"},{"conditions":["Systolic:inRange=false&&Diastolic:inRange=true&&Hypertension:value=No"],"description":"Your diastolic blood pressure is in the optimal range which is good news, however, your systolic blood pressure is high which means you may be at risk for many medical conditions. Your level may be improved through lifestyle and medical management.","status":"toImprove"},{"conditions":["Systolic:inRange=false&&Diastolic:inRange=true&&Hypertension:value=Yes&&MedicationHypertension:value=Yes"],"description":"Your diastolic blood pressure is in the optimal range which is good news, however, your systolic blood pressure is high which means you may be at risk for many medical conditions. Continue to take your medication for blood pressure as directed by your health care provider and find out from them what your target numbers are for both systolic and diastolic blood pressure.","status":"toImprove"},{"conditions":["Systolic:inRange=false&&Diastolic:inRange=true&&Hypertension:value=Yes&&MedicationHypertension:value=No"],"description":"Your diastolic blood pressure is in the optimal range which is good news, however, your systolic blood pressure is high which means you may be at risk for many medical conditions. The best thing you can do is take your blood pressure medication as directed by your healthcare provider. Speak with them with your concerns.","status":"toImprove"},{"conditions":["Systolic:inRange=false&&Diastolic:inRange=false&&Hypertension:value=No"],"description":"Your elevated blood pressure is putting your health at risk. You can lower it through lifestyle and medication management. Start by leaning toward a heart-healthy eating pattern.","status":"toImprove"},{"conditions":["Systolic:inRange=false&&Diastolic:inRange=false&&Hypertension:value=Yes&&MedicationHypertension:value=Yes"],"description":"That's good news you take your blood pressure medication as directed. However both your numbers are above the optimal range. Elevated numbers may put your health at risk. Talk to your healthcare provider about your personal target range in reference to your care plan and medical history.","status":"toImprove"},{"conditions":["Systolic:inRange=false&&Diastolic:inRange=false&&Hypertension:value=Yes&&MedicationHypertension:value=No"],"description":"Both of your blood pressure numbers are above the optimal range. Elevated numbers may put your health at risk. The most important thing you can do is take your medications as directed. Talk with your healthcare provider with concerns about your medication as well as your personal target range in reference to your care plan.","status":"toImprove"},{"conditions":["Systolic:inRange=null&&Diastolic:inRange=null","Systolic:value=null&&Diastolic:value=null"],"description":"High blood pressure (or hypertension) is often called the silent killer because it doesn't usually have symptoms and is detected only when measured. The good news is it can be controlled. It's therefore very important to have it checked regularly to know if your blood pressure is in range.","status":"unknown"}]}
{"feedbackId":"BodyComposition","imageGroup":"healthyFutures","imageName":"priorityCard_weight","heading":"Body composition","subMetrics":[{"feedbackId":"BodyMassIndex","imageGroup":"healthyFutures","imageName":"healthResultCard_BodyMassIndex","heading":"Body mass index","target":["18.5 to 24.9"],"metric":["<0>{{value}}</0>"],"seeMoreDescription":"Measures derived from World Health Organization guidelines.","order":0},{"feedbackId":"Waist","imageGroup":"healthyFutures","imageName":"healthResultCard_Waist","heading":"Waist circumference","target":["GENDER:F=>Less than or equal to 80 cm (31 in)","GENDER:M=>Less than or equal to 90 cm (35 in)"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","UNIT:Centimeters=><0>{{value}}</0> cm","UNIT:Inches=><0>{{value}}</0> in","UNIT:null=><0>{{value}}</0>"],"seeMoreDescription":"Measures derived from the International Diabetes Federation.","order":0}],"content":[{"conditions":["BodyMassIndex:value<18.5&&Waist:inRange=true"],"description":"Because your BMI falls below the standard range, we recommend you speak with your healthcare provider to better understand if and how this puts your health at risk – especially if you recently lost weight without trying.","status":"doingWell"},{"conditions":["BodyMassIndex:inRange=true&&Waist:inRange=true"],"description":"Your results show that your body composition metrics are in the optimal range which helps maximise your health and longevity. That's good news.","status":"doingWell"},{"conditions":["BodyMassIndex:inRange=true&&Waist:inRange=false"],"description":"Your results show that your BMI is in range which puts you at low risk for weight-related conditions, despite a waist measurement that is out of range. Continue to monitor both your BMI and waist measurements.","status":"doingWell"},{"conditions":["BodyMassIndex:inRange=true&&Waist:inRange=null"],"description":"Your BMI is within the optimal range, which means you're not at-risk for weight-related conditions, despite your unknown waist measurement.","status":"doingWell"},{"conditions":["BodyMassIndex:value>25&&Waist:inRange=true","BodyMassIndex:value=25&&Waist:inRange=true"],"description":"Your waist is within the recommended range which is good news. Due to your in-range waist measurement, your risk for weight-related conditions is reduced despite your BMI being above the recommended range. ","status":"doingWell"},{"conditions":["BodyMassIndex:value>25&&Waist:inRange=false","BodyMassIndex:value=25&&Waist:inRange=false"],"description":"Together, your elevated BMI and waist circumference are putting you at risk for weight-related conditions. You can add healthy years to your life by managing your weight. Start by reducing between 5% and 10% of your current weight.","status":"toImprove"},{"conditions":["BodyMassIndex:value>25&&Waist:inRange=null"],"description":"Having a high BMI may put you at risk for weight-related health conditions. It's recommended that you find out and monitor your waist measurement as well to get a better picture of your overall body composition.","status":"toImprove"},{"conditions":["BodyMassIndex:value<18.5&&Waist:inRange=null","BodyMassIndex:value<18.5&&Waist:inRange=false"],"description":"Because your BMI falls below the standard range, we recommend you speak with your healthcare provider to better understand if and how this puts your health at risk – especially if you recently lost weight without trying.","status":"toImprove"}]}
{"feedbackId":"CardioFitness","imageGroup":"healthyFutures","imageName":"priorityCard_cardio_fitness","heading":"Cardio fitness","subMetrics":[{"feedbackId":"CardioFitness","imageGroup":"healthyFutures","imageName":"healthResultCard_CardioFitness","heading":"V02 max","target":["Equal or greater than {{value}} mL/kg/min"],"metric":["VALUE:null=>Unknown","VALUE:9999=>Unknown","VALUE:DontKnow=>Unknown","<0>{{value}}</0> mL/kg/min"],"seeMoreDescription":"Shvartz, Reibold. “Aerobic fitness norms for males and females aged 6 to 75 years: a review.”","order":0}],"content":[{"conditions":["CardioFitness:inRange=true"],"description":"Your fitness level is in a good range - continue your exercise habits to enjoy many healthy years ahead!","status":"doingWell"},{"conditions":["CardioFitness:inRange=false"],"description":"Improve your fitness level by gradually adding more minutes, hill workouts, or speed to your current exercise routine. Be sure to speak with your healthcare provider before making any significant changes to your exercise routine.","status":"toImprove"},{"conditions":["CardioFitness:inRange=null","CardioFitness:value=null"],"description":"It's important to know your cardio fitness level as it's a marker for health and longevity.","status":"unknown"}]}
{"feedbackId":"Cholesterol","imageGroup":"healthyFutures","imageName":"priorityCard_cholesterol","heading":"Cholesterol","subMetrics":[{"feedbackId":"TotalCholesterol","imageGroup":"healthyFutures","imageName":"healthResultCard_TotalCholesterol","heading":"Total cholesterol","target":["Less than 200 mg/dL (5.17 mmol/L)"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","UNIT:mgDL=><0>{{value}}</0> mg/dL","UNIT:mmolL=><0>{{value}}</0> mmol/L","UNIT:null=><0>{{value}}</0>"],"seeMoreDescription":"Measures derived from Cleveland Clinic recommendations.","order":1},{"feedbackId":"LDLCholesterol","imageGroup":"healthyFutures","imageName":"healthResultCard_LDLCholesterol","heading":"LDL cholesterol","target":["Less than 100 mg/dL (2.6 mmol/L)"],"metric":["VALUE:null=>Unknown","VALUE:DontKnow=>Unknown","UNIT:mgDL=><0>{{value}}</0> mg/dL","UNIT:mmolL=><0>{{value}}</0> mmol/L","UNIT:null=><0>{{value}}</0>"],"seeMoreDescription":"Measures derived from Cleveland Clinic recommendations.","order":0}],"content":[{"conditions":["TotalCholesterol:inRange=true&&LDLCholesterol:inRange=true"],"description":"Brilliant. Your results show that your LDL and total cholesterol numbers are in the optimal range, putting you at low risk for heart disease and potentially adding healthy years to your life!","status":"doingWell"},{"conditions":["LDLCholesterol:inRange=true&&TotalCholesterol:inRange=null"],"description":"Your results show that your LDL is in the optimal range which puts you at a lower risk for heart disease. \n\nHowever, your total cholesterol number is not in the optimal range (or unknown). Speak with a healthcare provider to understand your cholesterol results and your overall risk for heart disease and stroke.","status":"doingWell"},{"conditions":["LDLCholesterol:inRange=true&&TotalCholesterol:inRange=false"],"description":"Your results show that your LDL is in the optimal range which puts you at a lower risk for heart disease. \n\nHowever, your total cholesterol number is not in the optimal range (or unknown). Speak with a healthcare provider to understand your cholesterol results and your overall risk for heart disease and stroke.","status":"toImprove"},{"conditions":["TotalCholesterol:inRange=true&&LDLCholesterol:inRange=null"],"description":"Bravo. Your total cholesterol is in the optimal range for good health and longevity. Continue your healthy lifestyle as cholesterol levels are often affected by heart-healthy habits.\n\nHowever, your results show that your LDL cholesterol is not in the optimal range (or unknown). \n\nSpeak with a healthcare provider to better understand what all your cholesterol numbers mean together in deciding your personal risk for heart disease and stroke.","status":"toImprove"},{"conditions":["TotalCholesterol:inRange=true&&LDLCholesterol:inRange=false"],"description":"Bravo. Your total cholesterol is in the optimal range for good health and longevity. Continue your healthy lifestyle as cholesterol levels are often affected by heart-healthy habits.\n\nHowever, your results show that your LDL cholesterol is not in the optimal range (or unknown). \n\nSpeak with a healthcare provider to better understand what all your cholesterol numbers mean together in deciding your personal risk for heart disease and stroke.","status":"toImprove"},{"conditions":["TotalCholesterol:inRange=false&&LDLCholesterol:inRange=false"],"description":"Your out-of-range cholesterol numbers are putting your health at risk. These numbers can be improved through lifestyle changes and medication.","status":"toImprove"},{"conditions":["TotalCholesterol:inRange=null&&LDLCholesterol:inRange=null","TotalCholesterol:value=null&&LDLCholesterol:value=null"],"description":"It's important to be aware of your cholesterol numbers as they're good indicators of your risk for heart disease. Having current results can inform you on what actions to take next for your best health and longevity.","status":"unknown"},{"conditions":["TotalCholesterol:inRange=null&&LDLCholesterol:inRange=false","TotalCholesterol:inRange=false&&LDLCholesterol:inRange=null"],"description":"It's important to be aware of your cholesterol numbers as they're good indicators of your risk for heart disease. Having current results can inform you on what actions to take next for your best health and longevity.","status":"toImprove"}]}
{"feedbackId":"MentalWellbeing","imageGroup":"healthyFutures","imageName":"priorityCard_mental_wellbeing","heading":"Mental wellbeing","subMetrics":[{"feedbackId":"MentalHealthStatus","imageGroup":"healthyFutures","imageName":"healthResultCard_MentalHealthStatus","heading":"Mental wellbeing","target":["Build resilience"],"metric":["VALUE:Never=>Well-managed","VALUE:Seldom=>Well-managed","Stressed"],"seeMoreDescription":"Measures derived from American Psychological Association recommendations.","order":0}],"content":[{"conditions":["MentalHealthStatus:value=Seldom","MentalHealthStatus:value=Never"],"description":"It looks like you're coping well, excellent! Continue to take good care of your emotional and mental health and build psychological resilience.","status":"doingWell"},{"conditions":["MentalHealthStatus:value=Sometimes"],"description":"Taking care of your mental health is important for overall health and longevity. Strengthen your mental health by getting professional help, connecting with others, and having a positive mindset.","status":"toImprove"},{"conditions":["MentalHealthStatus:value=Always","MentalHealthStatus:value=VeryOften"],"description":"Taking care of your mental and emotional health is important and needs attention. Strengthen your mental health by getting professional help, connecting with others, and having a positive mindset.","status":"toImprove"}]}
{"feedbackId":"Nutrition","heading":"Nutrition","imageGroup":"healthyFutures","imageName":"priorityCard_nutrition","subMetrics":[{"feedbackId":"Salt","imageGroup":"healthyFutures","imageName":"healthResultCard_Salt","heading":"Salt","target":["Less than 1 teaspoon per day"],"seeMoreDescription":"Measures derived from World Health Organization guidelines.","order":1,"metric":["VALUE:Sometimes=><0>Sometimes</0> ","VALUE:Infrequently=><0>Infrequently</0> ","VALUE:Never=><0>Never</0> ","VALUE:Always=><0>Always</0> ","VALUE:MostOfTheTime=><0>Most of the time</0> "],"content":[{"conditions":["Salt:value=Sometimes","Salt:value=Infrequently","Salt:value=Never"],"description":"Great news, you're limiting your salt. Continue to do so for your good health and longevity.","status":"doingWell"},{"conditions":["Salt:value=Always","Salt:value=MostOfTheTime"],"description":"Having too much salt is raising your risk for long-term health problems to such as high blood pressure, stroke, kidney failure and bone loss. Gradually reduce the amount of salt you use and your taste buds will adjust.","status":"toImprove"}]},{"feedbackId":"SugarContainingBeverages","imageGroup":"healthyFutures","imageName":"healthResultCard_SugarContainingBeverages","heading":"Sugar sweetened beverages","target":["Limit or avoid sugary drinks"],"seeMoreDescription":"Measures derived from Global Burden of Disease Study.","order":2,"metric":["VALUE:Never=><0>0</0> servings per day","VALUE:LessThan1ServingPerDay=>Less than <0>1</0> servings per day","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per day","VALUE:3ServingsPerDay=><0>3</0> servings per day","VALUE:4ServingsPerDay=><0>4</0> servings per day","VALUE:5OrMoreServingsPerDay=><0>5+</0> servings per day"],"content":[{"conditions":["SugarContainingBeverages:value=LessThan1ServingPerDay","SugarContainingBeverages:value=Never"],"description":"Well done for limiting sugary drink intake. Continue your good habits, as consuming one or more sugary drinks per day increases the risk for type 2 diabetes.","status":"doingWell"},{"conditions":["SugarContainingBeverages:value=1To2ServingsPerDay","SugarContainingBeverages:value=3ServingsPerDay","SugarContainingBeverages:value=4ServingsPerDay","SugarContainingBeverages:value=5OrMoreServingsPerDay"],"description":"The amount of sugary drinks you have puts your health at risk especially for type 2 diabetes, mostly due to an increase in weight. Gradually cut back on sugar you put in coffee or tea or reduce the serving size of soda.","status":"toImprove"}]},{"feedbackId":"ProcessedMeat","imageGroup":"healthyFutures","imageName":"healthResultCard_ProcessedMeat","heading":"Processed meat","target":["Limit or avoid processed meat"],"seeMoreDescription":"Measures derived from American Institute of Cancer Research recommendations.","order":3,"metric":["VALUE:Never=><0>0</0> servings per week","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per week","VALUE:3To4ServingsPerDay=><0>3-4</0> servings per week","VALUE:5To6ServingsPerDay=><0>5-6</0> servings per week","VALUE:7OrMoreServingsPerDay=><0>7+</0> servings per week"],"content":[{"conditions":["ProcessedMeat:value=1To2ServingsPerDay"],"description":"Bravo. For your good health and longevity, continue to limit and avoid processed meats like hot dogs, deli meats, sausages, beef jerky and bacon. Doing so lowers your risk for colorectal cancer.","status":"doingWell"},{"conditions":["ProcessedMeat:value=3To4ServingsPerDay","ProcessedMeat:value=5To6ServingsPerDay","ProcessedMeat:value=7OrMoreServingsPerDay"],"description":"Eating processed meat raises your risk for colorectal cancer and may take away healthy years. Start with replacing the processed meats you eat with a fresh or frozen lean cut of meat, poultry or seafood instead. ","status":"toImprove"},{"conditions":["ProcessedMeat:value=Never"],"description":"Bravo. For your good health and longevity, continue to avoid processed meats. Doing so lowers your risk for colorectal cancer.","status":"doingWell"}]},{"feedbackId":"RedMeat","imageGroup":"healthyFutures","imageName":"healthResultCard_RedMeat","heading":"Red meat","target":["2 or less servings per week"],"seeMoreDescription":"Measures derived from American Institute of Cancer Research recommendations.","order":4,"metric":["VALUE:Never=><0>0</0> servings per week","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per week","VALUE:3To4ServingsPerDay=><0>3-4</0> servings per week","VALUE:5To6ServingsPerDay=><0>5-6</0> servings per week","VALUE:7OrMoreServingsPerDay=><0>7+</0> servings per week"],"content":[{"conditions":["RedMeat:value=1To2ServingsPerDay"],"description":"Well done. Continue to limit the amount of red meat you eat for your good health and longevity.","status":"doingWell"},{"conditions":["RedMeat:value=3To4ServingsPerDay","RedMeat:value=7OrMoreServingsPerDay","RedMeat:value=5To6ServingsPerDay"],"description":"For better long-term health, choose to eat less red meat like beef, lamb and pork. It's high in calories and saturated fat and too much can lead to obesity, high blood cholesterol, and heart disease.","status":"toImprove"},{"conditions":["RedMeat:value=Never"],"description":"Well done. Continue to avoid red meat to help optimise your health and longevity.","status":"doingWell"}]},{"feedbackId":"Vegetables","imageGroup":"healthyFutures","imageName":"healthResultCard_Vegetables","heading":"Vegetables","target":["4 or more servings per day"],"seeMoreDescription":"Measures derived from Global Burden of Disease Study.","order":5,"metric":["VALUE:Never=><0>0</0> servings per day","VALUE:LessThan1ServingPerDay=>Less than <0>1</0> servings per day","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per day","VALUE:3ServingsPerDay=><0>3</0> servings per day","VALUE:4ServingsPerDay=><0>4</0> servings per day","VALUE:5OrMoreServingsPerDay=><0>5+</0> servings per day"],"content":[{"conditions":["Vegetables:value=5OrMoreServingsPerDay","Vegetables:value=4ServingsPerDay"],"description":"Well done. Continue to eat plenty of vegetables for good health and longevity.","status":"doingWell"},{"conditions":["Vegetables:value=LessThan1ServingPerDay","Vegetables:value=1To2ServingsPerDay","Vegetables:value=3ServingsPerDay"],"description":"A low vegetable intake may be put your health at risk. Try adding a salad or steamed vegetable to your dinners.","status":"toImprove"},{"conditions":["Vegetables:value=Never"],"description":"Being restricted from a food group can be challenging. Although eating vegetables has many health and longevity benefits, you can find other ways to receive the same benefits. Consult with your health care team to help achieve your best health.","status":"Food allergies, lifestyle choice, or other reason"}]},{"feedbackId":"Fruit","imageGroup":"healthyFutures","imageName":"healthResultCard_Fruit","heading":"Fruit","target":["3 or more servings per day"],"metric":["VALUE:Never=><0>0</0> servings per day","VALUE:LessThan1ServingPerDay=>Less than <0>1</0> servings per day","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per day","VALUE:3ServingsPerDay=><0>3</0> servings per day","VALUE:4ServingsPerDay=><0>4</0> servings per day","VALUE:5OrMoreServingsPerDay=><0>5+</0> servings per day"],"content":[{"conditions":["Fruit:value=5OrMoreServingsPerDay","Fruit:value=4ServingsPerDay","Fruit:value=3ServingsPerDay"],"description":"Bravo. You're promoting your own good health and longevity.","status":"doingWell"},{"conditions":["Fruit:value=LessThan1ServingPerDay","Fruit:value=1To2ServingsPerDay"],"description":"You're missing out on the health benefits of fruit. Add fruit to your day as your healthy snack of choice.","status":"toImprove"},{"conditions":["Fruit:value=Never"],"description":"Speak to a healthcare provider specialising in nutrition to find out what healthy foods you can have instead of fruit, to help give you the same health benefits.","status":"Food allergies, lifestyle choice, or other reason"}],"seeMoreDescription":"Measures derived from Global Burden of Disease Study.","order":6},{"feedbackId":"Legumes","imageGroup":"healthyFutures","imageName":"healthResultCard_Legumes","heading":"Legumes","target":["5 or more servings per week"],"seeMoreDescription":"Measures derived from Global Burden of Disease Study.","order":7,"metric":["VALUE:Never=><0>0</0> servings per week","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per week","VALUE:3To4ServingsPerDay=><0>3-4</0> servings per week","VALUE:5To6ServingsPerDay=><0>5-6</0> servings per week","VALUE:7OrMoreServingsPerDay=><0>7+</0> servings per week"],"content":[{"conditions":["Legumes:value=5To6ServingsPerDay","Legumes:value=7OrMoreServingsPerDay"],"description":"Brilliant. By eating three or more servings of beans, peas and lentils every week you are enhancing your health and longevity.","status":"doingWell"},{"conditions":["Legumes:value=1To2ServingsPerDay","Legumes:value=3To4ServingsPerDay"],"description":"For better health and longevity, eat more beans, peas and lentils. Gradually add them into your everday foods - like soups and salads.","status":"toImprove"},{"conditions":["Legumes:value=Never"],"description":"Having a dietary restriction can be challenging. Although eating beans, peas and lentils has many health and longevity benefits, you may be able to find other ways to receive the same benefits. Consult with your health care team to help achieve your best health.","status":"Food allergies, lifestyle choice, or other reason"}]},{"feedbackId":"WholeGrains","imageGroup":"healthyFutures","imageName":"healthResultCard_WholeGrains","heading":"Whole grains","target":["3 or more servings per day"],"seeMoreDescription":"Measures derived from Global Burden of Disease Study.","order":8,"metric":["VALUE:Never=><0>0</0> servings per day","VALUE:LessThan1ServingPerDay=>Less than <0>1</0> servings per day","VALUE:1To2ServingsPerDay=><0>1-2</0> servings per day","VALUE:3ServingsPerDay=><0>3</0> servings per day","VALUE:4ServingsPerDay=><0>4</0> servings per day","VALUE:5OrMoreServingsPerDay=><0>5+</0> servings per day"],"content":[{"conditions":["WholeGrains:value=5OrMoreServingsPerDay","WholeGrains:value=4ServingsPerDay","WholeGrains:value=3ServingsPerDay"],"description":"Excellent, you're choosing whole grain foods often. Continue to eat them for your good health and longevity.","status":"doingWell"},{"conditions":["WholeGrains:value=1To2ServingsPerDay","WholeGrains:value=LessThan1ServingPerDay"],"description":"Achieving the target will improve your health today and may add healthy years to your future. Gradually add them to meals so your digestive system can adjust.","status":"toImprove"},{"conditions":["WholeGrains:value=Never"],"description":"Having a dietary restriction can be challenging. Eating whole grains has many health and longevity benefits, but you may find other ways to receive the same benefits. Consult with your health care team to help achieve your best health.","status":"Food allergies, lifestyle choice, or other reason"}]},{"feedbackId":"NutsandSeeds","imageGroup":"healthyFutures","imageName":"healthResultCard_NutsandSeeds","heading":"Nuts and seeds","target":["2 or more servings per week"],"seeMoreDescription":"Measures derived from Global Burden of Disease Study.","order":9,"metric":["VALUE:Never=>Never","VALUE:1ServingPerDay=><0>1</0> serving per week","VALUE:2ServingsPerDay=><0>2</0> servings per week","VALUE:3To4ServingsPerDay=><0>3-4</0> servings per week","VALUE:5To6ServingsPerDay=><0>5-6</0> servings per week","VALUE:7OrMoreServingsPerDay=><0>7+</0> servings per week"],"content":[{"conditions":["NutsandSeeds:value=2ServingsPerDay","NutsandSeeds:value=3To4ServingsPerDay","NutsandSeeds:value=5To6ServingsPerDay","NutsandSeeds:value=7OrMoreServingsPerDay"],"description":"Good news, you're eating the recommended amount of nuts and seeds for good health and longevity.","status":"doingWell"},{"conditions":["NutsandSeeds:value=1ServingPerDay"],"description":"For good health and to reduce your risk of heart disease, aim to reach the target. Nuts and seeds contain healthy monounsaturated fats and many other vitamins, minerals, protein and fibre.\n\nBe mindful of the portion you eat as these foods are often high in calories.","status":"toImprove"},{"conditions":["NutsandSeeds:value=Never"],"description":"It may be a challenge dealing with a dietary restiriction. However, you can receive the health and longevity benefits of nuts and seeds other ways. Consult with your health care team to help achieve your best health.","status":"Food allergies, lifestyle choice, or other reason"}]}],"content":[{"conditions":["COUNT:doingWell=9"],"description":"The results of your nutrition metrics show that you are meeting all the recommended targets. Well done. Continue your healthy eating habits to maximise your health and longevity.","status":"doingWell"},{"conditions":["COUNT:doingWell=8"],"description":"The results of your nutrition metrics show you are commited to good health – you have all but one metric that meets the target. Continue your healthy eating habits to maximise your health and longevity.","status":"doingWell"},{"conditions":["COUNT:doingWell>0&&COUNT:doingWell<8"],"description":"The results of your nutrition metrics show that you're on target in some areas while could improve in others. When you reach the target on all, you'll significantly enhance your health and longevity.","status":"toImprove"},{"conditions":["COUNT:doingWell=0"],"description":"Your nutrition results are out of range. You can make improvements by building healthy eating habits, such as recording what you eat and planning your meals. Speak to a healthcare provider specialising in nutrition for more information.","status":"toImprove"}]}
{"feedbackId":"PhysicalActivity","imageGroup":"healthyFutures","imageName":"priorityCard_exercise","heading":"Physical activity","subMetrics":[{"feedbackId":"PhysicalActivityDuration","imageGroup":"healthyFutures","imageName":"healthResultCard_PhysicalActivityDuration","heading":"Frequency, duration and intensity","target":["At least 150 minutes of moderate-intensity activity every week (or equivalent)"],"metric":["<0>{{value}}</0> minutes per week"],"seeMoreDescription":"Measures derived from World Health Organization guidelines.","order":0}],"content":[{"conditions":["PhysicalActivityDuration:inRange=true"],"description":"Your results show you're meeting the recommended amount of physical activity which means you're adding expected healthy years to your life! Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.","status":"doingWell"},{"conditions":["PhysicalActivityDuration:inRange=false","PhysicalActivityDuration:inRange=null"],"description":"You could add healthy years to your life when you reach the target range of 150 minutes of moderate-intensity (or 75 minutes of vigorous intensity, or combination of moderate and vigorous) physical activity every week. Start by adding 10 minutes of walking most days.","status":"toImprove"}]}
{"feedbackId":"Sleep","imageGroup":"healthyFutures","imageName":"priorityCard_sleep","heading":"Sleep","subMetrics":[{"feedbackId":"Sleep","imageGroup":"healthyFutures","imageName":"healthResultCard_Sleep","heading":"Sleep","target":["7 - 9 hours every day"],"metric":["<0>{{value}}</0> hours per day"],"seeMoreDescription":"Measures derived from American Academy of Sleep Medicine and Sleep Research Society Joint Consensus recommendations.","order":0}],"content":[{"conditions":["Sleep:inRange=true"],"description":"You're getting a good night's sleep - keep it up for your best health!","status":"doingWell"},{"conditions":["Sleep:inRange=false"],"description":"To add healthy years to your life, aim to reach the recommended amount of sleep. Consistency is key - start with waking up at the same time every day, within an hour, even on weekends.","status":"toImprove"}]}
{"feedbackId":"SmokingStatus","imageGroup":"healthyFutures","imageName":"priorityCard_smoking","heading":"Smoking status","subMetrics":[{"feedbackId":"SmokingStatus","imageGroup":"healthyFutures","imageName":"healthResultCard_SmokingStatus","heading":"Smoking","target":["No cigarettes"],"seeMoreDescription":"Measures derived from World Health Organization guidelines.","order":0,"metric":["VALUE:NonSmoker=>Does not smoke","VALUE:Smoker=>Currently smokes","VALUE:ExSmoker=>Does not smoke"]}],"content":[{"conditions":["SmokingStatus:inRange=true"],"description":"Continue your smoke-free lifestyle and enjoy many healthy years ahead.","status":"doingWell"},{"conditions":["SmokingStatus:inRange=false"],"description":"You've taken the time to review your health results, why not consider taking action and quit smoking for better health now and in the future? Start with listing your reasons to quit.","status":"toImprove"}]}

moreAboutPageMapping

{"feedbackId":"SmokingStatus","title":"More about","description":"Cigarettes contain nicotine which is highly addictive but many people have succesfully quit. Quit programs and pharmacy aids are both proven to help people quit.\n\nWhen you quit smoking your health immediately improves. Your lungs start to recover and your blood pressure will lower. In only twelve months after quitting, you'll start to lower your risk for dying prematurely from heart disease, and your risk for developing chronic obstructive pulmonary disease (COPD) and many cancers will decrease."}
{"feedbackId":"Sleep","title":"More about","description":"Less than 7 and more than 9 hours of sleep per day are linked to health problems. Studies show that sleep affects every aspect of cognitive performance, physical performance and even your creativity. A lack of sleep can cause moodiness, lack of energy, higher stress levels, poor memory and more.\n\nOther health problems that can result from sleep deprivation or excess sleep include higher risk for depression, obesity, diabetes, high blood pressure and heart disease."}
{"feedbackId":"BloodGlucose","title":"More about","description":"Managing blood glucose (commonly known as blood sugar) reduces the risk for diabetes complications such as heart disease, kidney disease, eye and foot damage.\n\nA fasting glucose or fasting plasma glucose (FPG) test is a measure that helps determine your risk for prediabetes and diabetes at a point-in-time. It is also used to help people with diabetes monitor their condition.\n\nThe HbA1c test, also known as the hemoglobin A1C, measures your average blood sugar levels over the past 3 months. This test is used to assess your risk for developing diabetes or is used to monitor diabetes for those who have already been diagnosed."}
{"feedbackId":"BodyComposition","title":"More about","description":"Body Mass Index (BMI) is a calculation that takes into account both your height and weight. BMI is used in conjunction to your waist circumference to help gauge whether you're at risk of developing health issues such as diabetes, high blood pressure, and joint, muscle or bone conditions.\n\nIf you have a high BMI with a waist circumference that is in range, you are not considered at-risk. For your body composition to be considered at-risk, both your BMI and waist circumference would need to be out of range.\n\nNote: these measures may vary based on people with certain health conditions or professions, such as body builders."}
{"feedbackId":"Cholesterol","title":"More about","description":"Cholesterol is a waxy substance that can form plaque in blood vessels and block blood flow throughout the body. These blockages cause heart disease, which may lead to a heart attack or a stroke.\n\nTotal cholesterol is a measurement of both good and bad cholesterol. Low-Density Lipoprotein (LDL) cholesterol, also known as \"bad\" cholesterol is usually considered the most important for assessing risk and deciding on treatment.\n\nYour healthcare provider will decide what your cholesterol target numbers should be based on a range of factors, such as your smoking status, biological sex, age, and medical and family history. \n\nIf you are being treated for high cholesterol, you should be tested more often than if your cholesterol level is at an optimal range."}
{"feedbackId":"AlcoholConsumption","title":"More about","description":"Drinks have different amounts of alcohol in them. One pint of medium-strength beer or cider, a glass of wine, and a shot of spirits or liquor are each considered a serving.\n\nHaving too much alcohol affects many parts of the body, causing high blood pressure, an irregular heart beat, and can lead to a stroke, liver and pancreatic disease along with many other cancers. While this raises your risk of premature death, it also impacts your mental health."}
{"feedbackId":"PhysicalActivity","title":"More about","description":"Exercise includes any activity that gets your heart pumping and breathing rate up, such as brisk walking, cycling, playing tennis or dancing.\n\nFor good health and longevity, experts recommend that you participate in moderate-intensity physical activity for a minimum of 150 minutes per week or vigorous-intensity physical activity for a minimum of 75 minutes every week. For further health benefits, add in two sessions of strength training every week.\n\nMeeting this recommendation promotes better cholesterol, glucose and blood pressure levels, muscular fitness and mental health. You'll also have a lower risk for premature death, heart disease, and some cancers, among countless other health benefits."}
{"feedbackId":"CardioFitness","title":"More about","description":"VO2 Max is the maximum volume of oxygen your body can use (or oxygen uptake) during exercise. It is a way to assess your cardiovascular (cardio) fitness level.\n\nYou can use a verified fitness app, wearable device or reach out to a fitness specialist to measure your VO2 Max.\n\nThe target range for your V02 Max is based on your biological sex and age. Having your VO2 Max results in a healthy range will lower your risk for premature death and heart disease – ensuring greater health and longevity.\n\nReach out to your healthcare provider before making any significant changes to your current exercise routine."}
{"feedbackId":"MentalWellbeing","title":"More about","description":"Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act, and helps determine how we handle stress, relate to others, and make decisions.\n\nPrioritise taking care of your mental health. It will boost your mood, reduce feelings of anxiety and depression, create a sense of calm, improve your relationships, self-esteem and help you think more clearly."}
{"feedbackId":"BloodPressure","title":"More about","description":"Your blood pressure includes two numbers: systolic blood pressure (first number) is the pressure when your heart pushes blood out; and diastolic blood pressure (second number) is the pressure when your heart rests between beats.\n\nHigh blood pressure (or hypertension) is often called the silent killer because it doesn't usually show symptoms. That's why it's important to go for a regular health check, so that your healthcare provider can identify any risk based on your health results. \n\nHigh blood pressure can weaken blood vessels and damage organs, putting you at higher risk for a heart attack, stroke or kidney disease."}
{"feedbackId":"Nutrition","title":"More about","description":"Eating a healthy, balanced diet is an important part of maintaining good health – and making you feel your best. Some benefits of eating healthier include stronger, healthier muscles; bones and immune system; better weight management and biometrics (blood pressure, cholesterol and glucose); and improved cognitive health.\n\nA healthy eating plan includes a range of different foods, from fruits, vegetables, whole grains, legumes and nuts and seeds, to lean meat, fish, low-fat dairy (or dairy alternatives). Plus, a limited intake of red meat, processed meat, foods that are high in fat and with added salt and sugar.\n\nEating fruit promotes digestive health, weight control, immunity; healthy eyesight and skin, musculoskeletal health and protection against certain cancers.\n\nSimilarly, eating the right amount of vegetables promotes better digestive health and weight control along with a healthy functioning of your body systems and provides protection against certain cancers.\n\nBeans, peas and lentils (legumes) are low in fat, high in fibre, and packed with vitamins and minerals that promote weight control, stable blood sugar, lower cholesterol levels and much more.\n\nWhole grains, such as brown and wild rice, barley, oats, buckwheat and quinoa, contain dietary fibre, vitamins and minerals that aid in better digestion, weight management, and controls blood glucose – and reduces your total cholesterol and risk of heart disease.\n\nIncluding nuts and seeds in your eating plan offers a great source of protein, healthy fats, fibres, vitamins and minerals.\n\nChoose raw and whole foods instead of packaged foods to help limit your processed meats, added sugars and sodium. You can also opt for plant-based proteins, poultry and fish to limit the amount of red meat you eat."}
{"feedbackId":"Pregnancy","title":"More about","description":"尚未给content ,估计是需求不需要"}

quickGuideMapping

{"feedbackId":"Sleep","heading":"Healthy sleep guide","conditions":[],"content":[{"type":"header","conditions":["Sleep:inRange=true"],"description":"Continue to achieve between 7 and 9 hours of sleep for your good health."},{"type":"header","conditions":["Sleep:inRange=false"],"description":"On average, people who sleep between 7 and 9 hours daily live healthier, longer lives. Speak with your healthcare provider if you feel your sleep patterns are negatively affecting your life."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to help you sleep well","description":"Use this guide for support in maintaining habits that promote good sleep."},{"type":"content","conditions":["Sleep:inRange=true"],"imageName":"quickGuide_page_be_consistent","imageGroup":"healthyFutures","title":"Be consistent","description":"Keep a consistent sleep routine by maintaining a nightly ritual, going to bed and waking around the same time every day."},{"type":"content","conditions":["Sleep:inRange=false"],"imageName":"quickGuide_page_be_consistent","imageGroup":"healthyFutures","title":"Be consistent","description":"Keep a consistent bedtime and wake time routine. It's especially important to wake up at the same time every day, within an hour, even on weekends."},{"type":"content","conditions":[],"imageName":"quickGuide_page_set_up_your_sleep_environment","imageGroup":"healthyFutures","title":"Set up your sleep environment","description":"Set up your bedroom to be a place for rest. Keep it pleasant, tidy, dark, quiet and cool."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise promotes good sleep. Continue your exercise routine!"},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Give it a try and see how an exercise routine can help with your sleep. Gradually add 10 minutes of brisk walking (or other exercise) here and there, with the goal to reach 30 minutes most days."},{"type":"content","conditions":[],"imageName":"quickGuide_page_keep_a_relaxing_routine","imageGroup":"healthyFutures","title":"Keep a relaxing routine","description":"Turn off technology at least one hour before bedtime. Light from electronics sends alerting signals to the brain and delays the release of the body's sleep signals. Instead, consider reading a book."},{"type":"content","conditions":["Alcohol:inRange=true&&Alcohol:value=0"],"imageName":"quickGuide_page_watch_what_you_drink","imageGroup":"healthyFutures","title":"Watch what you drink","description":"Make mid-afternoon your last coffee break. The caffeine in coffee acts as a stimulant which can keep you from falling asleep."},{"type":"content","conditions":["Alcohol:inRange=false","Alcohol:value>0"],"imageName":"quickGuide_page_watch_what_you_drink","imageGroup":"healthyFutures","title":"Watch what you drink","description":"Avoid drinking alcohol several hours before bed and make mid-afternoon your last coffee break. Alcohol affects overall sleep quality while caffeine is a stimulant which can keep you from falling asleep."}]}
{"feedbackId":"CardioFitness","heading":"Cardio fitness guide","conditions":[],"content":[{"type":"header","conditions":["CardioFitness:inRange=true"],"description":"Your fitness level is in the optimal range - continue your exercise habits to enjoy many healthy years ahead!"},{"type":"header","conditions":["CardioFitness:inRange=false"],"description":"For your best health, it's recommended you improve your fitness level. This guide can help get you started."},{"type":"header","conditions":["CardioFitness:value=DontKnow"],"description":"Your first step is to find out your VO2 Max or cardio fitness score, and make it a goal to reach the optimal (above average) cardio fitness level. This measure is often found on fitness apps and devices."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips for building your cardio fitness level","description":"Use this guide to find a cardio-building method that suits your current routine and lifestyle."},{"type":"content","conditions":[],"imageName":"quickGuide_page_increase_intensity","imageGroup":"healthyFutures","title":"Increase intensity","description":"For example, add hills to your usual walking or cycling route. Or add speed or high-intensity intervals to your routine."},{"type":"content","conditions":["CardioFitness:inRange=true"],"imageName":"quickGuide_page_try_the_80_20_rule","imageGroup":"healthyFutures","title":"Try the 80/20 rule","description":"Exercise at a steady pace for most (80%) of your workouts, while at a higher intensity for the remaining (20%) workouts. So, if you exercise 5 times in a week make one of those days a high-intensity interval day."},{"type":"content","conditions":["CardioFitness:inRange=false","CardioFitness:value=DontKnow"],"imageName":"quickGuide_page_try_the_80_20_rule","imageGroup":"healthyFutures","title":"Try the 80/20 rule","description":"Exercise at a steady pace for most (80%) of your workouts while at a higher intensity for the remaining (20%) sessions. Start with a short high intensity interval training session like the 7-minute workout one day a week."},{"type":"content","conditions":["CardioFitness:inRange=true"],"imageName":"quickGuide_page_add_time_to_your_workout","imageGroup":"healthyFutures","title":"Add time to your workout","description":"Add up to 10% of your current exercise minutes every week. As an example, if you exercise 30 minutes five times one week, move up to 33 minutes every session the following week, and so on."},{"type":"content","conditions":["CardioFitness:inRange=false","CardioFitness:value=DontKnow"],"imageName":"quickGuide_page_add_time_to_your_workout","imageGroup":"healthyFutures","title":"Add time to your workout","description":"As an example, start by walking 20 minutes three times one week and move up to 22 minutes every session the following week, and so on."},{"type":"content","conditions":[],"imageName":"quickGuide_page_exercise_more_often","imageGroup":"healthyFutures","title":"Exercise more often","description":"Add a few extra sessions to your usual weekly routine. For example, exercise four days a week instead of three, or add an extra 15-minute walk to your lunch break or commute on some days."},{"type":"content","conditions":[],"imageName":"quickGuide_page_slowly_add_to_your_routine","imageGroup":"healthyFutures","title":"Slowly add to your routine","description":"Gradually add more intensity, time or variety to your routine to prevent injuries and illness."},{"type":"content","conditions":[],"imageName":"quickGuide_page_consult_with_your_healthcare_provider","imageGroup":"healthyFutures","title":"Consult with your healthcare provider","description":"Check with your care provider before you start an exercise programme or make significant changes to your current one."}]}
{"feedbackId":"AlcoholConsumption","heading":"Drink sensibly guide","conditions":[],"content":[{"type":"header","conditions":["Alcohol:value=0&&Alcohol:inRange=true"],"description":"Continue to avoid drinking for your best health."},{"type":"header","conditions":["Alcohol:value>=1&&Alcohol:value<=7"],"description":"Continue to drink sensibly for good health and longevity."},{"type":"header","conditions":["Alcohol:value>7"],"description":"Your health may benefit from reducing the amount of alcohol you drink. It's not impossible! You can do it."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips for sensible drinking","description":"These tips can help to maintain sensible drinking habits for those who choose to drink. Keep up your healthy choices if you don't drink alcohol - you may share this with someone who would benefit from healthier drinking habits."},{"type":"content","conditions":[],"imageName":"quickGuide_page_limit_drinking_to_one_or_less_drinks_a_day","imageGroup":"healthyFutures","title":"Limit drinking to one or less drinks a day","description":"Have one or less drinks a day or no more than 14 units (about 6 pints of standard strength beer, 6 glasses of wine or cider, or 6 shots of liquor), spread throughout the week."},{"type":"content","conditions":[],"imageName":"quickGuide_page_limit_drinking_too_much_at_once","imageGroup":"healthyFutures","title":"Limit drinking too much at once","description":"Aim for only one or two drinks per occasion. Heavy drinking sessions are harmful to your health and increase the risk for unintentional injuries and social problems."},{"type":"content","conditions":[],"imageName":"quickGuide_page_drink_slowly","imageGroup":"healthyFutures","title":"Drink slowly","description":"While drinking, eat a meal or alternate alcohol with water or non-alcoholic drinks. Doing so helps your body to gradually process the alcohol, slowing down the affects of it and helps you feel fuller so you don't drink as much."},{"type":"content","conditions":[],"imageName":"quickGuide_page_plan_ahead","imageGroup":"healthyFutures","title":"Plan ahead","description":"Make sure you have a safe ride home and be prepared with your \"No, thank you\" statement for refusing drinks as necessary. Or change up your routine and make plans that don't involve drinking."},{"type":"content","conditions":[],"imageName":"quickGuide_page_don_t_drink_and_drive","imageGroup":"healthyFutures","title":"Don't drink and drive","description":"Even one drink can impair your ability to drive. Volunteer to drive others home and don't drink at all."}]}
{"feedbackId":"SmokingStatus","heading":"Quit smoking guide","conditions":[],"content":[{"type":"header","conditions":["SmokingStatus:value=NonSmoker&&SmokingStatus:inRange=true"],"description":"Continue a smoke-free lifestyle and enjoy many healthy years ahead."},{"type":"header","conditions":["SmokingStatus:value=ExSmoker&&SmokingStatus:inRange=true"],"description":"Congratulations on quitting smoking and staying quit. Continue your smoke-free lifestyle and enjoy many healthy years ahead."},{"type":"header","conditions":["SmokingStatus:value=Smoker&&SmokingStatus:inRange=false"],"description":"Quitting smoking may be one the toughest challenges you will face. Keep in mind others have done it - and so can you!"},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":["SmokingStatus:inRange=true"],"title":"Quit smoking tips that work","description":"This guide offers tips for those who want to quit cigarettes. Because you don't smoke, you may want to share it with someone you know who does."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":["SmokingStatus:inRange=false"],"title":"Quit smoking tips that work","description":"This guide offers proven tips on how to quit smoking. Vitality is here to support you."},{"type":"content","conditions":[],"imageName":"quickGuide_page_set_a_quit_date","imageGroup":"healthyFutures","title":"Set a quit date","description":"A quit date shows your commitment to quitting. Set a date about two weeks away – that way you have time to put your plan in place but it's not too far away that you change your mind."},{"type":"content","conditions":[],"imageName":"quickGuide_page_list_your_reasons_to_quit","imageGroup":"healthyFutures","title":"List your reasons to quit","description":"Naming and claiming why you want to quit can be empowering. A list of reasons can act as a motivational reminder to help you manage urges to smoke."},{"type":"content","conditions":[],"imageName":"quickGuide_page_gather_support","imageGroup":"healthyFutures","title":"Gather support","description":"Family, friends or participation in an organised programme can provide you support during the quitting process."},{"type":"content","conditions":[],"imageName":"quickGuide_page_get_medication_support","imageGroup":"healthyFutures","title":"Get medication support","description":"There are many types of smoking cessation aids that are proven to work such as the patch, gum, varenicline and bupropion SR. Ask your health care provider to help you decide which medications may suit you."},{"type":"content","conditions":[],"imageName":"quickGuide_page_plan_to_deal_with_urges","imageGroup":"healthyFutures","title":"Plan to deal with urges","description":"A craving usually passes after five to ten minutes. When the urge to smoke hits, try these five D's: deep breathe, drink water or herbal tea, distract yourself, discuss your cravings with a friend or counsellor and delay smoking"}]}
{"feedbackId":"PhysicalActivity","heading":"Exercise guide","conditions":[],"content":[{"type":"header","conditions":["PhysicalActivityDuration:value>300"],"description":"Continue your exercise routine to maximize your healthspan and lifespan alike."},{"type":"header","conditions":["PhysicalActivityDuration:value>=150&&PhysicalActivityDuration:value<=300"],"description":"Well done, you're meeting the recommended amount of physical activity! That's great news for your health. But, did you know that for most healthy adults, doing more is even better for your health and longevity? Consider doing more as your lifestyle and ability allows."},{"type":"header","conditions":["PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority=MedAdherenceLow","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority=MedAdherenceGood","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority=MedAdherenceNotApplicable"],"description":"Did you know regular exercise helps to lower blood pressure? You only need 30 minutes of moderate intensity physical actvity most days (a total of 150 minutes every week) to experience this benefit."},{"type":"header","conditions":["PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority=BMIAboveAverageOrWaistAboveAverageSugaryDrinksHigh","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority=BMIAboveAverageOrWaistAboveAverageSugaryDrinksLow"],"description":"You likely know that exercising regularly is one way to help manage weight. But did you know exercise also has many other health benefits like better mental health, improving muscle and bone health and lowering risk for premature death and certain cancers? Aim to build up to at least 150 minutes of moderateintensity activity weekly."},{"type":"header","conditions":["PhysicalActivityDuration:inRange=false&&MentalHealthStatus:value=VeryOften","PhysicalActivityDuration:inRange=false&&MentalHealthStatus:value=Always"],"description":"Did you know that regular exercise has mental health benefits as well as physical health benefits? Exercise helps boost mood and people who meet the minimum amount experience less symptoms of anxiety and depression. Aim to build up to at least 150 minutes of moderate-intensity activity weekly."},{"type":"header","conditions":["PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority!=BMIAboveAverageOrWaistAboveAverageSugaryDrinksHigh","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority!=BMIAboveAverageOrWaistAboveAverageSugaryDrinksLow","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority!=MentalWellbeing","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority!=MedAdherenceLow","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority!=MedAdherenceGood","PhysicalActivityDuration:inRange=false&&FEEDBACK:HealthPriority!=MedAdherenceNotApplicable"],"description":"You may be missing out on all the mental and physical health benefits of regular exercise like more energy and better sleep. Gradually add physical activity that you enjoy and can fit in to your everyday lifestyle to gain these benefits."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips for adding physical activity to your lifestyle","description":"Review the tips below for living a physically active lifestyle."},{"type":"content","conditions":[],"imageName":"quickGuide_page_what_are_the_recommendations","imageGroup":"healthyFutures","title":"What are the recommendations?","description":"For good health, experts recommend that adults participate in at least 150 minutes of moderate intensity, 75 minutes of vigorous intensity or a combination thereof, weekly, along with 2 sessions of muscle strengthening exercises."},{"type":"content","conditions":[],"imageName":"quickGuide_page_what_counts","imageGroup":"healthyFutures","title":"What counts?","description":"Any activity that gets your heart pumping and breathing rate up, like walking, cycling, swimming or dancing, counts towards your physical activity target. Other types of physical activity like housework or raking leaves count too, as long as it's continuous."},{"type":"content","conditions":[],"imageName":"quickGuide_page_how_can_i_fit_more_in","imageGroup":"healthyFutures","title":"How can I fit more in?","description":"Think about your everyday habits and where you might be able to sneak in some exercise. Add more steps to your day by getting off the train or bus stop one stop further from your destination. Make time to play with your children or grandchildren."},{"type":"content","conditions":[],"imageName":"quickGuide_page_how_can_i_avoid_boredom","imageGroup":"healthyFutures","title":"How can I avoid boredom?","description":"Think outside the box! Find something you enjoy like dancing, a new sport, take a class with a friend or go for a hike in nature. Listen to music, your favorite playlist or podcast while exercising. Enter a walk, run or cycle event and challenge a friend to a friendly competition."},{"type":"content","conditions":["PhysicalActivityDuration:value>300"],"imageName":"quickGuide_page_exercise_safely","imageGroup":"healthyFutures","title":"Exercise safely","description":"Remember these tips for avoiding illness and injury while working out: Stay hydrated. Warm up and cool down at a slower pace. Alternate days of strength training so you don't work the same muscle group two days in a row. Stretch regularly. Have at least one rest day."},{"type":"content","conditions":["PhysicalActivityDuration:value<=300"],"imageName":"quickGuide_page_exercise_safely","imageGroup":"healthyFutures","title":"Exercise safely","description":"Don't do too much too soon. Gradually increase your pace, minutes or number of weekly sessions to prevent injuries and illness. Warm up and cool down at an easy pace before and after exercise."},{"type":"content","conditions":["PhysicalActivityDuration:value>300"],"imageName":"quickGuide_page_consult_with_your_healthcare_provider","imageGroup":"healthyFutures","title":"Consult with your healthcare provider","description":"If you were to make significant changes to your current routine, consult with your healthcare provider first."},{"type":"content","conditions":["PhysicalActivityDuration:value<=300"],"imageName":"quickGuide_page_consult_with_your_healthcare_provider","imageGroup":"healthyFutures","title":"Consult with your healthcare provider","description":"Check with your healthcare provider before you start an exercise programme or make significant changes to your current one."}]}
{"feedbackId":"MentalWellbeing","heading":"Mental wellbeing guide","conditions":[],"content":[{"type":"header","conditions":["MentalHealthStatus:inRange=true"],"description":"Continue to cope well with the stress in your life."},{"type":"header","conditions":["MentalHealthStatus:inRange=false"],"description":"There are self-care tools you can use to promote optimal mental well-being."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to build resilience and manage stress","description":"This guide offers tips for strengthening your mental health."},{"type":"content","conditions":["PhysicalActivityDuration:value>=150"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Keep up your exercise routine - it's a mood booster. People who exercise regularly experience less ups and downs and symptoms of anxiety and depression."},{"type":"content","conditions":["PhysicalActivityDuration:value<150"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Did you know that regular exercise has mental health benefits as well as physical health benefits? Exercise helps boost mood and people who meet the minimum amount experience less ups and downs and symptoms of anxiety and depression."},{"type":"content","conditions":["Sleep:value>=7&&Sleep:value<=9"],"imageName":"quickGuide_page_prioritize_sleep","imageGroup":"healthyFutures","title":"Prioritize sleep","description":"You're meeting the recommended amount of sleep regularly - brilliant. Getting enough sleep is important to your mental health. If you find that your quality of sleep is suffering or affecting your physical or mental health, or is a result of poor mental health, reach out to your healthcare provider or therapist."},{"type":"content","conditions":["Sleep:value>9"],"imageName":"quickGuide_page_prioritize_sleep","imageGroup":"healthyFutures","title":"Prioritize sleep","description":"Regularly sleeping more than 9 hours a day may be an indication of a medical or mental health problem. Speak with your healthcare provider or therapist about your sleep habits."},{"type":"content","conditions":["Sleep:value<7"],"imageName":"quickGuide_page_prioritize_sleep","imageGroup":"healthyFutures","title":"Prioritize sleep","description":"It's not always possible but, for your mental health, prioritise sleep and find a way to get a good night's sleep. On average, people who get at least 7 hours of sleep regularly have better mental and physical health.\n\nIf you're having trouble with insomnia or experiencing other reasons for not sleeping well, speak with your healthcare provider or therapist about your sleep habits."},{"type":"content","conditions":[],"imageName":"quickGuide_page_connect_with_others","imageGroup":"healthyFutures","title":"Connect with others","description":"Build a strong social network of friends and family to help you strengthen your mental health and be prepared for stressful times. You don't need a large number of people you can count on but having a few strong connections is important for your mental wellbeing."},{"type":"content","conditions":[],"imageName":"quickGuide_page_maintain_a_healthy_mindset_and_thoughts","imageGroup":"healthyFutures","title":"Maintain a healthy mindset and thoughts","description":"Boost your mental health with a positive mindset. Give yourself a pep talk every day. Be mindful of negative thoughts and practice letting them go or replacing them with positive thoughts."},{"type":"content","conditions":[],"imageName":"quickGuide_page_practice_calming_techniques","imageGroup":"healthyFutures","title":"Practice calming techniques","description":"Deep breathing, progressive muscle relaxation, and visualisation are proven methods that you may want to try when you have a stressful moment or are experiencing chronic stress."},{"type":"content","conditions":[],"imageName":"quickGuide_page_practice_resilience_building_techniques","imageGroup":"healthyFutures","title":"Practice resilience building techniques","description":"Try meditation, mindfulness, and yoga on a regular basis, to prepare you for coping better with stressful moments or events. When you're resilient, instead of stress becoming debilitating, it is something you're able to better accept, mourn, cope with, and learn from."}]}
{"feedbackId":"Pregnancy","heading":"Healthy pregnancy","conditions":[],"content":[{"type":"header","conditions":[],"description":"Congratulations on your pregnancy. The most important thing you can do for your overall health is focus on a healthy pregnancy."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Healthy you and baby guide","description":"Review the tips below to support you and your baby's health."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"For most pregnant women it's recommended to continue your current routine. However, some exercises may not be suitable during pregnancy. Be sure to ask your healthcare provider or midwife what's safe for you."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Gradually building up to 150 minutes of exercise every week may be good for you and your baby but first, ask your healthcare provider or midwife if it's safe for you to do so. Walking and swimming are often good options for pregnant women."},{"type":"content","conditions":["FEEDBACKSTATUS:Nutrition=doingWell"],"imageName":"quickGuide_page_nutrition","imageGroup":"healthyFutures","title":"Nutrition","description":"Focus on a variety of foods to meet your and your baby's nutritional needs. Eating healthily during pregnancy helps your baby develop and grow. Your healthcare provider may also recommend taking a prenatal vitamin, eating fish and seafood (which are low in mercury), limiting caffeine, and avoiding raw meat, fish and eggs or unpasteurized dairy products."},{"type":"content","conditions":["FEEDBACKSTATUS:Nutrition=toImprove"],"imageName":"quickGuide_page_nutrition","imageGroup":"healthyFutures","title":"Nutrition","description":"Nutrition is especially important when pregnant. Eating a healthy variety of foods during pregnancy helps your baby develop and grow. Your healthcare provider may also recommend taking a prentatal vitamin. Speak with your healthcare provider or dietitian if you have any special dietary needs so that you can come up with the best plan for you and your baby."},{"type":"content","conditions":[],"imageName":"quickGuide_page_visit_your_healthcare_provider_early_and_often","imageGroup":"healthyFutures","title":"Visit your healthcare provider early and often","description":"Start with visiting a healthcare provider as soon as you know you're pregnant or think you may be. Keep all your appointments to ensure a healthy baby and pregnancy. Your healthcare provider will be aware of important tests and vaccinations that pregnant women should receive, and can help create an overall care and delivery plan with you."},{"type":"content","conditions":[],"imageName":"quickGuide_page_think_safety_for_you_and_your_baby","imageGroup":"healthyFutures","title":"Think safety for you and your baby","description":"Protect yourself and your baby when pregnant and avoid activities that could cause injury to you or your baby, like contact sports, downhill skiing, sky diving, hot yoga or horseback riding. Always wear a seatbelt when in a motor vehicle."},{"type":"content","conditions":[],"imageName":"quickGuide_page_avoid_harmful_substances","imageGroup":"healthyFutures","title":"Avoid harmful substances","description":"For the health of you and your baby, avoid alcohol, cigarettes and street drugs."}]}
{"feedbackId":"BloodGlucose","heading":"Healthy glucose guide","conditions":["Diabetes:value=No"],"content":[{"type":"header","conditions":["FastingGlucose:inRange=true&&HbA1c:inRange=true","FastingGlucose:inRange=true&&HbA1c:value=null","FastingGlucose:inRange=null&&HbA1c:value=true"],"description":"Because your glucose is in a healthy range, you're at lower risk for developing type 2 diabetes and heart disease - excellent news."},{"type":"header","conditions":["FastingGlucose:value>=126&&FastingGlucose:unit=mgDL&&HbA1c:inRange=true","FastingGlucose:value>=7&&FastingGlucose:unit=mmolL&&HbA1c:inRange=true","FastingGlucose:value>=126&&FastingGlucose:unit=mgDL&&HbA1c:value>=5.7&&HbA1c:value<=6.4","FastingGlucose:value>=7&&FastingGlucose:unit=mmolL&&HbA1c:value>=5.7&&HbA1c:value<=6.4","HbA1c:value>=6.5","FastingGlucose:value>=126&&:unit=mgDL&&HbA1c:value=null","FastingGlucose:value>=7&&:unit=mmolL&&HbA1c:value=null"],"description":"A recent blood glucose result of yours was in the range of someone who has diabetes. While one test may not be enough to determine if you have diabetes, do know diabetes is a serious medical condition that requires medical care. We encourage you to seek your healthcare provider's advice."},{"type":"header","conditions":["FastingGlucose:value>=5.6&&FastingGlucose:value<=6.9&&FastingGlucose:unit=mmolL&&HbA1c:inRange=true","FastingGlucose:value>=100&&FastingGlucose:value<=125&&FastingGlucose:unit=mgDL&&HbA1c:inRange=true","FastingGlucose:inRange=true&&HbA1c:value>=5.7&&HbA1c:value<=6.4","FastingGlucose:value>=100&&FastingGlucose:value<=125&&FastingGlucose:unit=mgDL&&HbA1c:value>=5.7&&HbA1c:value<=6.4","FastingGlucose:value>=5.6&&FastingGlucose:value<=6.9&&FastingGlucose:unit=mmolL&&HbA1c:value>=5.7&&HbA1c:value<=6.4","FastingGlucose:value=null&&HbA1c:value>=5.7&&HbA1c:value<=6.4","FastingGlucose:value>=100&&FastingGlucose:value<=125&&FastingGlucose:unit=mgDL&&HbA1c:value=null","FastingGlucose:value>=5.6&&FastingGlucose:value<=6.9&&FastingGlucose:unit=mmolL&&HbA1c:value=null"],"description":"A recent blood glucose result of yours was in the prediabetes range. Please speak with your healthcare provider about this measure as prediabetes puts you at risk for many other conditions including diabetes and heart disease."},{"type":"header","conditions":["FEEDBACKSTATUS:BloodGlucose=unknown"],"description":"Having a healthy blood glucose value is important. This number helps determine risk for prediabetes, diabetes, and other related conditions. You can improve your blood sugar and its risks through lifestyle changes, which makes it especially important to know your health results. Speak with your healthcare provider to find out more."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to manage blood glucose","description":"The healthy habits in this guide can help keep or bring blood glucose levels into range, reduce the risk of developing type 2 diabetes, and promote overall wellness."},{"type":"content","conditions":[],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"Better regulate blood glucose with these guidelines in mind: Eat a variety of foods. Limit added sugars. Eat a fibre-rich diet. Eat at regular times. Include complex carbohydrates, lean protein, and healthy fats in all snacks and meals."},{"type":"content","conditions":["FEEDBACKSTATUS:BloodGlucose=toImprove&&SugarContainingBeverages:inRange=false"],"imageName":"quickGuide_page_be_mindful_of_added_sugar","imageGroup":"healthyFutures","title":"Be mindful of added sugar","description":"Cut back on sugary drinks as a way to improve your blood sugar. You could start by drinking only half your usual size sugary drink or start to replace your drinks with naturally flavored water or herbal tea. In fact, limiting all foods with added sugars (like desserts and candy) helps the body regulate blood sugar."},{"type":"content","conditions":["FEEDBACKSTATUS:BloodGlucose=doingWell&&SugarContainingBeverages:inRange=false","FEEDBACKSTATUS:BloodGlucose=unknown&&SugarContainingBeverages:inRange=false"],"imageName":"quickGuide_page_be_mindful_of_added_sugar","imageGroup":"healthyFutures","title":"Be mindful of added sugar","description":"Having too many sugary drinks may put you at risk for high blood glucose levels. Start by drinking only half your usual size sugary drink or replace your drinks with naturally flavored water or herbal tea."},{"type":"content","conditions":["SugarContainingBeverages:inRange=true"],"imageName":"quickGuide_page_be_mindful_of_added_sugar","imageGroup":"healthyFutures","title":"Be mindful of added sugar","description":"Continue to limit the number of sugary drinks you consume. But be mindful of foods with added sugars like desserts, candy and some breakfast cereals. When you limit eating foods with added sugars, you'll also help to keep blood sugar levels steady."},{"type":"content","conditions":["Vegetables:inRange=false&&FEEDBACKSTATUS:BloodGlucose=toImprove","Legumes:inRange=false&&FEEDBACKSTATUS:BloodGlucose=toImprove","WholeGrains:inRange=false&&FEEDBACKSTATUS:BloodGlucose=toImprove"],"imageName":"quickGuide_page_eat_fibre_rich_foods","imageGroup":"healthyFutures","title":"Eat fibre rich foods","description":"Gradually add fibre-rich foods, like like non-starchy vegetables, beans, peas and whole grains, to your everyday meals to help control your blood sugar."},{"type":"content","conditions":["Vegetables:inRange=false&&FEEDBACKSTATUS:BloodGlucose=doingWell","Legumes:inRange=false&&FEEDBACKSTATUS:BloodGlucose=doingWell","WholeGrains:inRange=false&&FEEDBACKSTATUS:BloodGlucose=doingWell"],"imageName":"quickGuide_page_eat_fibre_rich_foods","imageGroup":"healthyFutures","title":"Eat fibre rich foods","description":"Eating fibre helps to keep the body's blood sugar level steady. Consider gradually adding fibre-rich foods, like like non-starchy vegetables, beans, peas and whole grains, to your everyday meals."},{"type":"content","conditions":["Vegetables:inRange=true&&Legumes:inRange=true&&WholeGrains:inRange=true"],"imageName":"quickGuide_page_eat_fibre_rich_foods","imageGroup":"healthyFutures","title":"Eat fibre rich foods","description":"Eating fibre helps to keep the body's blood sugar level steady. Continue to eat fibre-rich foods like non-starchy vegetables, beans, peas and whole grains."},{"type":"content","conditions":["Vegetables:inRange=false&&FEEDBACKSTATUS:BloodGlucose=unknown","Legumes:inRange=false&&FEEDBACKSTATUS:BloodGlucose=unknown","WholeGrains:inRange=false&&FEEDBACKSTATUS:BloodGlucose=unknown"],"imageName":"quickGuide_page_eat_fibre_rich_foods","imageGroup":"healthyFutures","title":"Eat fibre rich foods","description":"Having a healthy blood glucose value is important. This number helps determine risk for prediabetes, diabetes, and other related conditions. You can improve your blood sugar and its risks through lifestyle changes, which makes it especially important to know your health results. Speak with your healthcare provider to find out more."},{"type":"content","conditions":["Vegetables:inRange=true&&FEEDBACKSTATUS:BloodGlucose=unknown","Legumes:inRange=true&&FEEDBACKSTATUS:BloodGlucose=unknown","WholeGrains:inRange=true&&FEEDBACKSTATUS:BloodGlucose=unknown"],"imageName":"quickGuide_page_eat_fibre_rich_foods","imageGroup":"healthyFutures","title":"Eat fibre rich foods","description":"Having too many sugary drinks may put you at risk for high blood glucose levels. Start by drinking only half your usual size sugary drink or replace your drinks with naturally flavored water or herbal tea."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Keep up your workout routine - exercise helps to regulate blood sugar and maintain weight. Be sure to include two sessions of muscle strengthening exercises weekly and avoid sitting too much."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false&&FEEDBACKSTATUS:BloodGlucose=toImprove"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"One way you can improve your glucose level, feel better and reduce your risk for diabetes is through regular physical activity. Exercise helps the body better regulate blood glucose and maintain a healthy weight. Be more active in general with a goal of 30 minutes on most days, and avoid sitting for long periods of time. Also, add at least two sessions of muscle strengthening exercises to your routine a week."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false&&FEEDBACKSTATUS:BloodGlucose=doingWell"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise helps the body better regulate blood glucose and reduces the risk for developing type 2 diabetes. Perform muscle strengthening exercises at least twice a week. Be more active in general with a goal of 30 minutes a day, most days. And avoid sitting for long periods of time."},{"type":"content","conditions":["FEEDBACKSTATUS:BodyComposition=toImprove&&FEEDBACKSTATUS:BloodGlucose=toImprove"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Research shows losing 5% to 7% of your body weight can lower your blood glucose level, reverse prediabetes and reduce the risk for type 2 diabetes."},{"type":"content","conditions":["FEEDBACKSTATUS:BodyComposition=toImprove&&FEEDBACKSTATUS:BloodGlucose=doingWell"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Follow a healthy eating pattern and exercise regularly to manage weight and keep blood sugar steady."},{"type":"content","conditions":["FEEDBACKSTATUS:BodyComposition=doingWell"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Maintain a healthy weight - it helps to manage blood glucose levels among other health benefits."},{"type":"content","conditions":["Alcohol:value=0&&Alcohol:inRange=true"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Continue to avoid drinking alcohol. It's high in calories and affects blood sugar levels. Staying away from it can help keep blood sugar levels stable and lower the risk for developing type 2 diabetes."},{"type":"content","conditions":["Alcohol:inRange=true&&Alcohol:value>0"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Continue to limit the amount of alcohol you drink. Alcohol is high in calories, affects blood sugar, and can cause other harmful effects to the body if consumed in excess."},{"type":"content","conditions":["Alcohol:inRange=false&&FEEDBACKSTATUS:BloodGlucose=toImprove"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"When you limit the amount of alcohol you drink, your blood glucose level will likely improve. Alcohol affects blood sugar levels, is high in calories which can lead to weight gain, and it can cause other harmful effects to the body if consumed in excess."},{"type":"content","conditions":["Alcohol:inRange=false&&FEEDBACKSTATUS:BloodGlucose=doingWell"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Alcohol is high in calories and affects blood sugar levels. Consider decreasing the amount you drink to help to keep blood sugar levels stable and lower the risk for developing type 2 diabetes. It can also cause harmful effects to the body like liver and heart disease when consumed in excess."},{"type":"content","conditions":["Alcohol:inRange=false&&FEEDBACKSTATUS:BloodGlucose=unknown"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Consider decreasing the amount of alcohol you drink as alcohol is high in calories, affects blood sugar, and can cause other harmful effects to the body when consumed in excess."}]}
{"feedbackId":"BloodGlucose","heading":"Healthy diabetes guide","conditions":["Diabetes:value=Yes"],"content":[{"type":"header","conditions":["HbA1c:inRange=true"],"description":"Well done, your HbA1c is in a healthy range! This means you're at lower risk for diabetes-related medical problems."},{"type":"header","conditions":["HbA1c:inRange=false"],"description":"For most people with diabetes, an HbA1c below 7% is recommended. Yours is above that. Speak with your healthcare provider to better understand if it may be putting you at higher risk for diabetes-related medical problems and how you might improve it."},{"type":"header","conditions":["HbA1c:value=DontKnow"],"description":"Talk with your healthcare provider about having an HbA1c test done. HbA1c is an indicator of your average blood sugar over time. It's an important test to have measured to help understand if your blood sugar is well-managed."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to manage diabetes","description":"The healthy habits in this guide can help keep or bring blood glucose levels into range, reduce your risk for developing complications from diabetes, and promote overall wellness."},{"type":"content","conditions":[],"imageName":"quickGuide_page_check_your_blood_sugar_level_regularly","imageGroup":"healthyFutures","title":"Check your blood sugar level regularly","description":"When you regularly monitor your blood sugar level, you can see patterns that will help you and your healthcare team make appropriate plans to improve your diabetes care."},{"type":"content","conditions":[],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"You don't have to completely eliminate sugar, but do limit foods that make you feel sluggish or cause your energy to crash like fried foods, sweets, and beverages with added sugars. Instead, focus on eating a variety of vegetables, fruits, grains, legumes, lean proteins and low-fat dairy or dairy alternative."},{"type":"content","conditions":[],"imageName":"quickGuide_page_take_medication_as_directed","imageGroup":"healthyFutures","title":"Take medication as directed","description":"When you take your medication according to your healthcare provider's instructions, you will have better control of your blood sugar and over time, experience fewer diabetes-related medical problems."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_be_active","imageGroup":"healthyFutures","title":"Be active","description":"Continue to be active with a goal of 30 minutes of exercise, most days. Perform muscle strengthening exercises at least twice a week. Avoid sitting for long periods of time.\n\nTalk with your healthcare team to find out your blood sugar target range while exercising so that you can continue to workout safely."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false"],"imageName":"quickGuide_page_be_active","imageGroup":"healthyFutures","title":"Be active","description":"Physical activity is encouraged because it's a key part of managing blood glucose levels, and has many additional health benefits. First, talk with your health care team to find out your safe blood sugar target range while exercising. Gradually add more exercise to your daily routine - remember 10 minutes at a time can add up. Most of all, avoid sitting for long periods of time."},{"type":"content","conditions":["FEEDBACKSTATUS:BodyComposition=doingWell"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Good news, your weight and waist measure fall into a healthy range. Being at a healthy weight helps to manage blood glucose levels and decreases your risk for diabetes-related complications like heart disease."},{"type":"content","conditions":["FEEDBACKSTATUS:BodyComposition=toImprove"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Your body better regulates blood sugar when weight and waist circumference are in an optimal range and your risk for complications like heart disease is decreased. Follow a healthy eating pattern, exercise regularly, and take medication as directed to help manage weight."},{"type":"content","conditions":[],"imageName":"quickGuide_page_receive_care_as_recommended","imageGroup":"healthyFutures","title":"Receive care as recommended","description":"Visit your healthcare provider team and have lab and screening tests done per their direction.\n\nImportant tests for people with diabetes include blood pressure readings, a cholesterol test, kidney disease screening, a diabetes eye exam, and screening for depression. Speak with your healthcare provider to find out how often you should receive these tests."}]}
{"feedbackId":"Nutrition","heading":"Guide to enjoying eating healthily","conditions":["SugarContainingBeverages:inRange=false","Salt:inRange=false"],"content":[{"type":"header","conditions":["FEEDBACK:HealthPriority=SaltAbove","FEEDBACK:HealthPriority=SugaryDrinksAbove","FEEDBACK:HealthPriority=ProcessedMeatAboveAverage","FEEDBACK:HealthPriority=RedMeatAboveAverage","FEEDBACK:HealthPriority=VegetablesLow","FEEDBACK:HealthPriority=FruitLow","FEEDBACK:HealthPriority=LegumesLow","FEEDBACK:HealthPriority=WholegrainsLow","FEEDBACK:HealthPriority=NutsAndSeedsLow"],"description":"Regularly eating healthily gives the body the nourishment it needs to work properly and protects it from developing many medical conditions."},{"type":"header","conditions":[],"description":"Continue your commitment to eating healthily."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips for enjoying meals","description":"Opt for foods that make you feel more energized in place of foods that can make you feel sluggish or cause your energy to crash."},{"type":"content","conditions":["SugarContainingBeverages:inRange=false"],"imageName":"quickGuide_page_manage_sweet_cravings","imageGroup":"healthyFutures","title":"Manage sweet cravings","description":"Try the 5 D's when you feel a craving for a sugar-sweetened coffee, tea, soft drink or other sweet drink: Distract yourself. Delay drinking - a craving often goes away in 15 minutes. Drink water or herbal tea instead. Deeply breathe. Discuss what's on your mind with a friend."},{"type":"content","conditions":["SugarContainingBeverages:inRange=true"],"imageName":"quickGuide_page_manage_sweet_cravings","imageGroup":"healthyFutures","title":"Manage sweet cravings","description":"Some people crave sugar when feeling stressed. Try other ways to keep your emotions in check like stepping outdoors for fresh air or practicing deep breathing."},{"type":"content","conditions":[],"imageName":"quickGuide_page_try_these_sugar_swaps","imageGroup":"healthyFutures","title":"Try these sugar swaps","description":"Try chopped fruit on cereal instead of sugar or honey. Slowly cut back on sugar in your coffee or tea, until your taste buds adjust. Use cinnamon, vanilla, lemon, or other natural flavors instead of sugar."},{"type":"content","conditions":["Salt:inRange=false"],"imageName":"quickGuide_page_use_herbs_and_spices_for_flavor","imageGroup":"healthyFutures","title":"Use herbs and spices for flavor","description":"Instead of salt, try ground pepper, dry mustard powder, garlic, onion, curry powder or ginger. Add fresh or dried herbs such as basil, chives, cilantro, mint, oregano, parsley, rosemary, sage, tarragon and thyme. Use lemon or lime juice and vinegar to add extra flavor to your food."},{"type":"content","conditions":["Salt:inRange=true"],"imageName":"quickGuide_page_use_herbs_and_spices_for_flavor","imageGroup":"healthyFutures","title":"Use herbs and spices for flavor","description":"Try these healthy options for flavoring foods: Freshly ground pepper or dry mustard powder. Lemon juice, lime juice and vinegar. A sprinkle of dried herbs. Chopped fresh herbs such as basil, chives, cilantro, mint, oregano, parsley, rosemary, sage, tarragon and thyme. Use garlic, chili, onion, curry powder, ginger, shallots or leeks."},{"type":"content","conditions":[],"imageName":"quickGuide_page_be_inspired_by_these_flavor_combinations","imageGroup":"healthyFutures","title":"Be inspired by these flavor combinations","description":"Instead of using salt, sugar or a saturated fat to flavor dishes, try these: Make salad dressing with, olive oil, garlic, mustard seeds, lemon juice and black pepper. Instead of butter or sour cream on baked potatoes, try rosemary, garlic and olive oil. Season chicken with, sage, tarragon, garlic, white wine and chili."}]}
{"feedbackId":"Nutrition","heading":"Guide to choosing lean protein","conditions":["ProcessedMeat:inRange=false","RedMeat:inRange=false","NutsandSeeds:inRange=false"],"content":[{"type":"header","conditions":["FEEDBACK:HealthPriority=SaltAbove","FEEDBACK:HealthPriority=SugaryDrinksAbove","FEEDBACK:HealthPriority=ProcessedMeatAboveAverage","FEEDBACK:HealthPriority=RedMeatAboveAverage","FEEDBACK:HealthPriority=VegetablesLow","FEEDBACK:HealthPriority=FruitLow","FEEDBACK:HealthPriority=LegumesLow","FEEDBACK:HealthPriority=WholegrainsLow","FEEDBACK:HealthPriority=NutsAndSeedsLow"],"description":"A regular, healthy eating pattern gives your body the nourishment it needs to work properly and protects it from many preventable conditions. Choose good sources of protein such as poultry, seafood, nuts and lean cuts of red meat like loin, tenderloin, and trim the fat."},{"type":"header","conditions":[],"description":"Stay committed to eating healthily. Choose good sources of protein such as poultry, seafood, nuts and lean cuts of red meat like loin, tenderloin, and trim the fat."},{"type":"content","conditions":["ProcessedMeat:inRange=true","ProcessedMeat:value=Never"],"imageName":"quickGuide_page_header_tip","imageGroup":"healthyFutures","title":"Opt for fresh or frozen instead of processed meat","description":"Continue to limit or avoid processed meat like deli meat, sausage and bacon."},{"type":"content","conditions":["ProcessedMeat:inRange=false"],"imageName":"quickGuide_page_header_tip","imageGroup":"healthyFutures","title":"Opt for fresh or frozen instead of processed meat","description":"Replace processed meat (like deli meats, sausage and bacon) with fresh, frozen lean meat, poultry, or seafood. That way you can still satisfy your desire for meat but without the added preservatives and salt found in processed meats which can be harmful to health."},{"type":"content","conditions":["RedMeat:value=Never"],"imageName":"quickGuide_page_if_you_choose_red_meat_eat_lean_cuts","imageGroup":"healthyFutures","title":"If you choose red meat, eat lean cuts","description":"Continue to avoid red meat like beef, pork and lamb for your good health and longevity."},{"type":"content","conditions":["RedMeat:inRange=true&&RedMeat:value!=Never"],"imageName":"quickGuide_page_if_you_choose_red_meat_eat_lean_cuts","imageGroup":"healthyFutures","title":"If you choose red meat, eat lean cuts","description":"Continue to limit or avoid red meat like beef, pork and lamb. If you choose to eat it, opt for the leanest cut like loin, tenderloin or round, and trim the fat."},{"type":"content","conditions":["RedMeat:inRange=false"],"imageName":"quickGuide_page_if_you_choose_red_meat_eat_lean_cuts","imageGroup":"healthyFutures","title":"If you choose red meat, eat lean cuts","description":"When you choose to eat beef, pork or lamb, eat the leanest cut like loin, tenderloin or round, and trim the fat."},{"type":"content","conditions":[],"imageName":"quickGuide_page_use_healthier_prep_methods","imageGroup":"healthyFutures","title":"Use healthier prep methods","description":"When preparing seafood, fish, poultry and meat, try a healthier way like baking, broiling, poaching or air frying. Experiment with olive oil and natural herbs and spices instead of butter or salt for flavoring."},{"type":"content","conditions":["NutsandSeeds:value=Never"],"imageName":"quickGuide_page_choose_a_variety_of_protein_sources","imageGroup":"healthyFutures","title":"Choose a variety of protein sources","description":"Try plant-based protein options like beans, peas and lentils; or try eggs, low-fat dairy and dairy alternatives.\n\nIf you follow a vegan or vegetarian style eating plan, speak with a dietitian to make sure you don't miss essential nutrients like specific proteins, vitamins B12 and D, and calcium."},{"type":"content","conditions":["Legumes:value=Never"],"imageName":"quickGuide_page_choose_a_variety_of_protein_sources","imageGroup":"healthyFutures","title":"Choose a variety of protein sources","description":"Try plant-based options like nuts and seeds; or get protein in your diet from eggs, low-fat dairy and dairy alternatives.\n\nIf you follow a vegan or vegetarian style eating plan, speak with a dietitian to make sure you don't miss essential nutritients like specific proteins, vitamins B12 and D, and calcium."},{"type":"content","conditions":["NutsandSeeds:value!=Never&&Legumes:value!=Never"],"imageName":"quickGuide_page_choose_a_variety_of_protein_sources","imageGroup":"healthyFutures","title":"Choose a variety of protein sources","description":"Try plant-based options like nuts, seeds, beans, peas and lentils; or get protein in your diet from eggs, low-fat dairy and dairy alternatives.\n\nIf you decide to follow a vegan or vegetarian style eating plan, speak with a dietitian to make sure you don't miss essential nutritients like specific proteins, vitamins B12 and D, and calcium."},{"type":"content","conditions":[],"imageName":"quickGuide_page_try_mediterranean_style_eating","imageGroup":"healthyFutures","title":"Try Mediterranean-style eating","description":"For good health try this style which is typically high in monounsaturated fats, especially olive oil, and low in saturated and trans fatty acids. It's also high in fruit, root and green leafy vegetables, beans, peas, lentils, nuts, seeds, whole-grains and Omega-3-rich fatty fish. Red meat is eaten infrequently and in small amounts."}]}
{"feedbackId":"Nutrition","heading":"Guide to eating plenty of plant-based foods","conditions":[],"content":[{"type":"header","conditions":["FEEDBACK:HealthPriority=SaltAbove","FEEDBACK:HealthPriority=SugaryDrinksAbove","FEEDBACK:HealthPriority=ProcessedMeatAboveAverage","FEEDBACK:HealthPriority=RedMeatAboveAverage","FEEDBACK:HealthPriority=VegetablesLow","FEEDBACK:HealthPriority=FruitLow","FEEDBACK:HealthPriority=LegumesLow","FEEDBACK:HealthPriority=WholegrainsLow","FEEDBACK:HealthPriority=NutsAndSeedsLow"],"description":"Regularly eating healthily gives the body the nourishment it needs to work properly and protects it from many medical conditions."},{"type":"header","conditions":[],"description":"Continue your commitment to eating healthily."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips for eating more plant-based foods","description":"A healthy eating plan includes regularly eating a wide variety of food which includes plant-based foods like fruits, vegetables, peas, beans, lentils and whole grains."},{"type":"content","conditions":["Vegetables:inRange=true&&Legumes:inRange=true&&WholeGrains:inRange=true&&Fruit:inRange=true"],"imageName":"quickGuide_page_how_many_should_i_eat","imageGroup":"healthyFutures","title":"How many should I eat?","description":"Good news! You're meeting the optimal number of servings of at least three vegetables, three fruits and three whole grain foods daily along with five servings of legumes (beans, peas and lentils) weekly."},{"type":"content","conditions":["Vegetables:inRange=false&&Vegetables:value!=Never","Legumes:inRange=false&&Legumes:value!=Never","WholeGrains:inRange=false&&WholeGrains:value!=Never","Fruit:inRange=false&&Fruit:value!=Never"],"imageName":"quickGuide_page_how_many_should_i_eat","imageGroup":"healthyFutures","title":"How many should I eat?","description":"For good health, nutrition guidelines recommend eating plenty of fruits and vegetables, including legumes, every day and to make half your grains whole grains.\n\nResearch also shows that for optimal health and longevity, eat at least three vegetables, three fruits, and three whole grain foods daily as well as five servings of legumes weekly. It might take some time to get there, but you can do it!"},{"type":"content","conditions":["Vegetables:value=Never","Legumes:value=Never","WholeGrains:value=Never","Fruit:value=Never"],"imageName":"quickGuide_page_how_many_should_i_eat","imageGroup":"healthyFutures","title":"How many should I eat?","description":"Speak with a dietitian or nutrition educator to find foods that have the nutrients you may be missing from restricting fruits, vegetables, peas, beans, lentils or whole grains."},{"type":"content","conditions":["Fruit:value!=Never&&Vegetables:value!=Never"],"imageName":"quickGuide_page_choose_raw_and_whole_when_you_can","imageGroup":"healthyFutures","title":"Choose raw and whole when you can","description":"Choose fresh, frozen, cooked, canned or dried fruits and vegetables. When you do, opt for those without added sugar or salt. When reasonable, eat the skin as if often provides even more health benefits."},{"type":"content","conditions":["Fruit:value=Never","Vegetables:value=Never"],"imageName":"quickGuide_page_choose_raw_and_whole_when_you_can","imageGroup":"healthyFutures","title":"Choose raw and whole when you can","description":"Having a restriction on common foods can be challenging. Reach out to a dietitian or nutrition educator on tips for how others have been successful in restricting fruits or vegetables, while also making sure you don't miss out on key nutrients."},{"type":"content","conditions":["Fruit:value!=Never&&Vegetables:value!=Never"],"imageName":"quickGuide_page_eat_more_color","imageGroup":"healthyFutures","title":"Eat more color","description":"Eat a variety of colorful fruits and vegetables every day. Each color has unique nutritional benefits and when working together further promote good health. Try red, yellow, orange, white, tan, brown, green, blue and purple ones!"},{"type":"content","conditions":["Fruit:value=Never","Vegetables:value=Never"],"imageName":"quickGuide_page_eat_more_color","imageGroup":"healthyFutures","title":"Eat more color","description":"A dietician or nutrition educator can give you ideas to include suitable alternatives for fruit or vegetables so that you don't miss out on key nutrients."},{"type":"content","conditions":["Legumes:inRange=true"],"imageName":"quickGuide_page_sneak_beans_and_peas_into_other_dishes","imageGroup":"healthyFutures","title":"Sneak beans and peas into other dishes","description":"Continue to eat plenty of legumes like beans, peas and lentils. They're a good source of fibre, vitamins and minerals that help manage weight, keep blood sugar stable and promote overall wellness."},{"type":"content","conditions":["Legumes:inRange=false&&Legumes:value!=Never"],"imageName":"quickGuide_page_sneak_beans_and_peas_into_other_dishes","imageGroup":"healthyFutures","title":"Sneak beans and peas into other dishes","description":"Try adding beans, peas or lentils into soups and salads to reach the recommended amount for better health and longevity."},{"type":"content","conditions":["Legumes:value=Never"],"imageName":"quickGuide_page_sneak_beans_and_peas_into_other_dishes","imageGroup":"healthyFutures","title":"Sneak beans and peas into other dishes","description":"There are alternatives to legumes - reach out to your dietician or nutrition educator for dietary input to ensure that you don't miss out on key nutrients."},{"type":"content","conditions":["WholeGrains:inRange=true"],"imageName":"quickGuide_page_when_you_eat_grains_opt_for_whole_grains_more_often","imageGroup":"healthyFutures","title":"When you eat grains, opt for whole grains more often","description":"Continue to eat whole grains for better health. If you find yourself getting bored, mix it up with some less common whole grains like quinoa, amaranth and sorghum. Remember to look out for added sugar and salt when eating whole grain products."},{"type":"content","conditions":["WholeGrains:inRange=false&&WholeGrains:value!=Never"],"imageName":"quickGuide_page_when_you_eat_grains_opt_for_whole_grains_more_often","imageGroup":"healthyFutures","title":"When you eat grains, opt for whole grains more often","description":"Swap refined foods for whole grain foods like white rice for brown or wild rice and white bread for wholegrain bread. Commit to start your day with a whole grain breakfast and eat oats, wholegrain cereal, toast or buckwheat pancakes."},{"type":"content","conditions":["WholeGrains:value=Never"],"imageName":"quickGuide_page_when_you_eat_grains_opt_for_whole_grains_more_often","imageGroup":"healthyFutures","title":"When you eat grains, opt for whole grains more often","description":"Having a restriction on common foods can be challenging. Reach out to a dietitian or nutrition educator on tips for how others have been successful in restricting grains, while also making sure you don't miss out on key nutrients."}]}
{"feedbackId":"BloodPressure","heading":"Healthy blood pressure guide","conditions":["Hypertension:value=No"],"content":[{"type":"header","conditions":["BloodPressure:inRange=true"],"description":"An optimal blood pressure contributes to a longer and healthier life. Good news, yours is in the optimal range!"},{"type":"header","conditions":["BloodPressure:inRange=false"],"description":"Your blood pressure is elevated above the standard optimal range. Please speak with your healthcare provider about this measure as you may be at risk for developing health problems like a heart attack or stroke, or development of vision loss, kidney disease, or cognitive decline."},{"type":"header","conditions":["Systolic:value>135","Diastolic:value>85"],"description":"Your results show your blood pressure is in the range of someone who has hypertension. Although, one test is not be enough to determine if you have hypertension, finding out if you do is important to your health. We encourage you to seek your healthcare provider's advice."},{"type":"header","conditions":["BloodPressure:value=DontKnow"],"description":"An optimal blood pressure contributes to a longer and healthier life. It's important to find out this measure because if you find its high, it can be managed and your risk for further health problems reduced. Risks include a heart attack or stroke, development of vision loss, kidney disease, or cognitive decline."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to manage blood pressure","description":"Use this guide to assist you in maintaining a healthy blood pressure."},{"type":"content","conditions":["BloodPressure:inRange=true","BloodPressure:value=DontKnow"],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"Regularly eating healthily gives the body the nourishment it needs to work properly and protects it from many medical conditions like high blood pressure."},{"type":"content","conditions":["BloodPressure:inRange=false"],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"Follow a heart-healthy eating pattern, especially reducing alcohol, sodium and for some people, increasing potassium. Try the DASH (Dietary Approaches to Stop Hypertension) eating pattern. It is simple to follow, includes common foods, and has been proven to reduce blood pressure."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Keep up your exercise regimen - exercise helps to regulate blood pressure and maintain weight."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false&&BloodPressure:inRange=false"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"One way you can improve your blood pressure, feel better and reduce your risk for heart disease is through exercise. Be more active in general with a goal of 30 minutes a day, most days."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false&&BloodPressure:inRange=true","PhysicalActivityDuration:inRange=false&&BloodPressure:value=DontKnow"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise helps the body maintain an optimal blood pressure and reduces the risk for heart disease and other medical conditions. Be more active in general with a goal of 30 minutes a day, most days."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&BloodPressure:inRange=false"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Studies have shown for every kilogram (2.2 pounds) of weight lost, you will improve your blood pressure by one point. Consider setting a goal to lower your weight by focusing on eating more mindfully."},{"type":"content","conditions":["BodyMassIndex:inRange!=false","BloodPressure:inRange!=false"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Continue to maintain a healthy weight - as weight creeps up, blood pressure often does too."},{"type":"content","conditions":["Alcohol:value=0&&Alcohol:inRange=true"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Continue to avoid drinking alcohol. It's high in calories and may raise blood pressure. Staying away from it can help keep blood pressure in the optimal range and reduces the risk for heart disease."},{"type":"content","conditions":["Alcohol:inRange=true&&Alcohol:value>0"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Continue to limit the amount of alcohol you drink. Alcohol is high in calories, raises blood pressure and can cause other harmful effects to the body if consumed in excess."},{"type":"content","conditions":["Alcohol:inRange=false&&BloodPressure:inRange=false"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"When you limit the amount of alcohol you drink, your blood pressure will likely improve. Alcohol affects blood pressure, is high in calories which can lead to weight gain, and it can cause other harmful effects to the body if consumed in excess."},{"type":"content","conditions":["Alcohol:inRange=false&&BloodPressure:inRange=true","Alcohol:inRange=false&&BloodPressure:value=DontKnow"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Alcohol is high in calories and affects blood pressure. Take steps to reduce the amount you drink to help keep blood pressure in an optimal range and reduce the risk for heart disease and other harmful effects on the body."},{"type":"content","conditions":["SmokingStatus:inRange=true"],"imageName":"quickGuide_page_quit_smoking","imageGroup":"healthyFutures","title":"Quit smoking","description":"Being smoke free is one of the best things you can do for your health and longevity. Continue a smoke-free lifestyle."},{"type":"content","conditions":["SmokingStatus:inRange=false"],"imageName":"quickGuide_page_quit_smoking","imageGroup":"healthyFutures","title":"Quit smoking","description":"You're likely aware of the many reasons to quit smoking. In fact, blood pressure improves immediately after quitting. Quitting smoking may be the toughest challenge of your life but keep in mind others have done it - and so can you."}]}
{"feedbackId":"BloodPressure","heading":"Healthy blood pressure guide","conditions":["Hypertension:value=Yes"],"content":[{"type":"header","conditions":["BloodPressure:inRange=true"],"description":"An optimal blood pressure contributes to a longer and healthier life. Good news, yours is in the optimal range!"},{"type":"header","conditions":["BloodPressure:inRange=false"],"description":"Your blood pressure is elevated above the standard optimal range. However, due to your medical history, the target blood pressure number that you and your healthcare provider have set may be different. Take action toward meeting that goal."},{"type":"header","conditions":["BloodPressure:value=DontKnow","BloodPressure:value=null","BloodPressure:value=99999"],"description":"Due to your medical history of hypertension (high blood pressure), it's important to know and monitor your blood pressure. Ask your healthcare provider what your goal number is and take action toward watching and reaching it."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to manage blood pressure","description":"Use this guide as your personal healthy blood pressure (hypertension) action plan."},{"type":"content","conditions":["MedicationHypertension:value=No"],"imageName":"quickGuide_page_take_your_medications","imageGroup":"healthyFutures","title":"Take your medications","description":"It's the most important action you can take to meet your blood pressure goals. If you find it challenging, speak with your healthcare team right away. They can help you better understand why your medication is important and explore other medication options."},{"type":"content","conditions":["MedicationHypertension:value=Yes"],"imageName":"quickGuide_page_take_your_medications","imageGroup":"healthyFutures","title":"Take your medications","description":"Taking the medication prescribed for you is the most important action you can take to meet your blood pressure goals. Continue to maintain your routine!"},{"type":"content","conditions":["MedicationHypertension:value=null"],"imageName":"quickGuide_page_take_your_medications","imageGroup":"healthyFutures","title":"Take your medications","description":"Many people need medication to manage blood pressure while some don't because it often can be managed through healthy lifestyle behaviors like a heart-healthy diet and exercise. Speak with your healthcare team to find out if medication is on your personal healthy blood pressure action plan."},{"type":"content","conditions":[],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"Follow a heart-healthy eating pattern, especially reducing alcohol, sodium and for some people, increasing potassium. Try the Dietary Approaches to Stop Hypertension (DASH) eating plan. It's simple to follow, includes common foods, and has been proven to reduce blood pressure."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Keep up your exercise routine - exercise helps to manage blood pressure and maintain weight."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise helps to manage blood pressure. Be more active with a goal of 30 minutes of exercise every day, most days."},{"type":"content","conditions":["FEEDBACK:HealthPriority=BMIAboveAverageOrWaistAboveAverageSugaryDrinksHigh","FEEDBACK:HealthPriority=BMIAboveAverageOrWaistAboveAverageSugaryDrinksLow"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Manage your weight. Studies have shown for every kilogram (2.2 pounds) of weight lost, blood pressure improves by one point."},{"type":"content","conditions":["BodyMassIndex:inRange=true"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Continue to maintain a healthy weight - as weight creeps up, blood pressure often does too."},{"type":"content","conditions":["Alcohol:value=0&&Alcohol:inRange=true"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Continue to avoid drinking alcohol. Staying away from it can help keep blood pressure in the optimal range and reduce the risk for complications from hypertension."},{"type":"content","conditions":["Alcohol:inRange=true&&Alcohol:value>0"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Continue to limit the amount of alcohol you drink. Alcohol is high in calories, raises blood pressure and can cause other harmful effects to the body if consumed in excess."},{"type":"content","conditions":["Alcohol:inRange=false"],"imageName":"quickGuide_page_be_mindful_of_alcohol","imageGroup":"healthyFutures","title":"Be mindful of alcohol","description":"Limit the amount of alcohol you drink. Regular drinking may raise blood pressure, lead to weight gain, and cause other harmful effects to the body if consumed in excess."},{"type":"content","conditions":["SmokingStatus:inRange=true"],"imageName":"quickGuide_page_quit_smoking","imageGroup":"healthyFutures","title":"Quit smoking","description":"Being smoke free is one of the best things you can do for your health and longevity. Continue a smoke-free lifestyle."},{"type":"content","conditions":["SmokingStatus:inRange=false"],"imageName":"quickGuide_page_quit_smoking","imageGroup":"healthyFutures","title":"Quit smoking","description":"Blood pressure improves immediately after quitting smoking. Quitting may be one of the toughest challenge of your life but keep in mind others have done it - and so can you."}]}
{"feedbackId":"BodyComposition","heading":"Healthy weight guide","conditions":[],"content":[{"type":"header","conditions":["BodyMassIndex:inRange=true&&Waist:inRange=true"],"description":"An optimal weight contributes to a longer and healthier life."},{"type":"header","conditions":["BodyMassIndex:inRange=false&&Waist:inRange=false"],"description":"An optimal weight contributes to a longer and healthier life. Set a goal weight that is right for you and take action toward meeting it. For many people losing 5% to 7 % of their current weight is beneficial to their health."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to manage weight","description":"Use this guide to help maintain a weight that is right for you and promotes your health and wellness."},{"type":"content","conditions":["BodyMassIndex:inRange=true&&Waist:inRange=true"],"imageName":"quickGuide_page_review_your_eating_habits","imageGroup":"healthyFutures","title":"Review your eating habits","description":"Maintaining good eating habits is often also good for weight management. Commit to a lifestyle that includes healthy eating."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&Waist:inRange=false"],"imageName":"quickGuide_page_review_your_eating_habits","imageGroup":"healthyFutures","title":"Review your eating habits","description":"When losing weight, give these tips a try: Eat breakfast, be mindful of what you eat, eat with family and friends, plan ahead. Commit to a lifestyle that includes eating low-calorie, nutrient-dense foods."},{"type":"content","conditions":["BodyMassIndex:inRange=true&&Waist:inRange=true"],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"A healthy eating plan includes regularly eating a variety of foods. The DASH diet (Dietary Approaches to Stop Hypertension) and Mediterranean-style eating plans are recommended for long-term healthy eating and can help with weight control."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&Waist:inRange=false"],"imageName":"quickGuide_page_eat_well","imageGroup":"healthyFutures","title":"Eat well","description":"Find a weight loss eating plan that is right for you. Low-fat, low-carb and high-protein, and plant-based plans are a few good choices. The DASH (Dietary Approaches to Stop Hypertension) and Mediterranean-style eating plans are recommended for long-term healthy eating and often result in weight loss."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true&&SedentaryHours:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Keep up your exercise routine - exercise helps to maintain weight in addition to many other health benefits. For good health, aim for 30 minutes and for weight loss and weight loss maintenance, aim for 45 to 60 minutes, most days."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true&&SedentaryHours:inRange=false","PhysicalActivityDuration:inRange=false&&SedentaryHours:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise alone doesn't usually result in weight loss but it does provide many health benefits like better control of blood pressure, blood sugar and cholesterol. Start with 10 minutes at a time. For weight loss and weight loss maintenance, aim for 45 to 60 minutes most days."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false&&SedentaryHours:inRange=false"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Make a conscious effort to sit less to avoid high-calorie bingeing, burn calories, improve overall health, and help lower weight. Start with 10 minutes of physical activity at a time and build from there."},{"type":"content","conditions":[],"imageName":"quickGuide_page_improve_your_skills","imageGroup":"healthyFutures","title":"Improve your skills","description":"Go online, find an app or follow an expert on social media and learn some basic kitchen and food-prep skills. You could also take a cooking class. Learn how to shop for healthy foods, plan meals, and solve problems when it comes to eating out and social events."},{"type":"content","conditions":["BodyMassIndex:inRange=true&&Waist:inRange=true"],"imageName":"quickGuide_page_find_social_support","imageGroup":"healthyFutures","title":"Find social support","description":"When you have peers who are supportive of healthy habits like exercise and healthy eating, you're more likely to maintain those habits."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&Waist:inRange=false"],"imageName":"quickGuide_page_find_social_support","imageGroup":"healthyFutures","title":"Find social support","description":"Many people see weight loss results when they have a partner or support group to help them along the way. Over half of people who have successfully kept off their weight participated in a program with peers to help lose weight."}]}
{"feedbackId":"Cholesterol","heading":"Healthy cholesterol guide","conditions":[],"content":[{"type":"header","conditions":["FEEDBACKSTATUS:Cholesterol=doingWell"],"description":"Having cholesterol levels in an optimal range contributes to a longer and healthier life."},{"type":"header","conditions":["FEEDBACKSTATUS:Cholesterol=toImprove"],"description":"There are steps you can take to better manage and reduce your cholesterol and in turn reduce your risk for heart disease."},{"type":"header","conditions":["FEEDBACKSTATUS:Cholesterol=unknown"],"description":"It is important to find out your cholesterol numbers. If you have elevated cholesterol, you can take steps to manage it and reduce your risk of health problems."},{"type":"subHeader","imageGroup":"healthyFutures","imageName":"quickGuide_page_header_tip","conditions":[],"title":"Tips to manage cholesterol","description":"Use this guide to help create a sustainable healthy lifestyle for cholesterol management, health and longevity."},{"type":"content","conditions":["FEEDBACKSTATUS:Cholesterol=doingWell"],"imageName":"quickGuide_page_take_medications_when_prescribed","imageGroup":"healthyFutures","title":"Take medications when prescribed","description":"Medications for controlling cholesterol are proven to lower the risk for heart disease and stroke. If you're on them, continue to take as directed."},{"type":"content","conditions":["FEEDBACKSTATUS:Cholesterol=toImprove","FEEDBACKSTATUS:Cholesterol=unknown"],"imageName":"quickGuide_page_take_medications_when_prescribed","imageGroup":"healthyFutures","title":"Take medications when prescribed","description":"Cholesterol medication is proven to lower the risk for heart disease and stroke and is often prescribed to people with poor cholesterol. If you're on cholesterol medication, closely follow your healthcare provider's advice."},{"type":"content","conditions":["FEEDBACKSTATUS:Cholesterol=doingWell","FEEDBACKSTATUS:Cholesterol=unknown"],"imageName":"quickGuide_page_eat_heart_healthy","imageGroup":"healthyFutures","title":"Eat heart healthy","description":"Enjoy eating a variety of foods. The Therapeutic Lifestyle Change (TLC) and Mediterranean-style eating plans are recommended for cholesterol management."},{"type":"content","conditions":["FEEDBACKSTATUS:Cholesterol=toImprove"],"imageName":"quickGuide_page_eat_heart_healthy","imageGroup":"healthyFutures","title":"Eat heart healthy","description":"Include monounsaturated fats and oils, and high-fibre foods, and limit saturated and trans fats, added sugars and starches, and alcohol. The Therapeutic Lifestyle Change (TLC) and Mediterranean-style eating plans are good choices for cholesterol management."},{"type":"content","conditions":["PhysicalActivityDuration:inRange=true"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise has been shown to improve cholesterol levels. Continue with your routine!"},{"type":"content","conditions":["PhysicalActivityDuration:inRange=false"],"imageName":"quickGuide_page_exercise_regularly","imageGroup":"healthyFutures","title":"Exercise regularly","description":"Exercise has been shown to improve cholesterol levels and help with weight control. Start with 10 minutes at a time with a goal of 30 minutes of physical activity every day, most days."},{"type":"content","conditions":["BodyMassIndex:inRange=true"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Continue to keep your weight in the optimal range to manage cholesterol."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&FEEDBACKSTATUS:Cholesterol=doingWell"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Continue to watch your weight to help maintain healthy cholesterol levels. Having a high weight is linked to poor cholesterol levels."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&FEEDBACKSTATUS:Cholesterol=toImprove"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Having a high weight is linked to higher LDL levels. Losing weight may help manage cholesterol. Start small with eating mindfully for your good health."},{"type":"content","conditions":["BodyMassIndex:inRange=false&&FEEDBACKSTATUS:Cholesterol=unknown"],"imageName":"quickGuide_page_watch_your_weight","imageGroup":"healthyFutures","title":"Watch your weight","description":"Having an elevated BMI is linked to higher LDL cholesterol. Find out your cholesterol numbers to better understand the impact your weight may be having on your health, including the risk for high cholesterol and heart disease."},{"type":"content","conditions":["SmokingStatus:inRange=true"],"imageName":"quickGuide_page_quit_smoking","imageGroup":"healthyFutures","title":"Quit smoking","description":"Continue to live a smoke-free lifestyle for cholesterol management."},{"type":"content","conditions":["SmokingStatus:inRange=false"],"imageName":"quickGuide_page_quit_smoking","imageGroup":"healthyFutures","title":"Quit smoking","description":"People who don't smoke tend to have better cholesterol levels. Quitting smoking may be one of the toughest challenge of your life but keep in mind others have done it - and so can you."}]}