How Can I Make My Lifestyle Healthier?

Heart and blood vessel diseases are our nation's number one killer. More than 2,600 Americans die each day from them! Meanwhile, over 60 million people are living with them. Many are struggling to recover from heart attack or stroke, while others at high risk are getting the care and making the changes necessary to lower their risk.

The fact is, you can do plenty to get your heart in shape, even if you've had a bad experience. Healthy changes will help you feel and look better! Death rates from heart attack, stroke and other heart diseases are going down. Healthy lifestyles play a big part! Now's the time to make up your mind to take some control over your future. You'll find that once you make one change, the next comes easier. Here are the steps to take:

• Don't smoke.
• Improve your eating habits.
• Be more active.
• Take your medicine to control your blood pressure.

How do I stop smoking?

• Make an agreement with yourself to quit.
• Ask your health care professional for information and programs that may help.
• Fight the urge by going where smoking isn't allowed and staying around people who don't smoke.
• Reward yourself when you quit.
• eep busy doing things that make it hard to smoke, like working in the yard, washing dishes and being more active.
• Remind yourself that smoking causes many diseases can harm others and is deadly.
• Ask your family and friends to support you.

How do I change my eating habits?

• Ask your doctor, nurse or licensed nutritionist for help.
• Avoid foods like egg yolks, fatty meats, skin-on chicken, butter and cream.
• Cut down on saturated fat, sugar and salt.
• Substitute skim or low-fat milk for whole milk.
• Bake, broil, roast and boil - don't fry foods.
• Eat fruit, vegetables, cereals, dried peas and beans, pasta, fish, skinless poultry and lean meats.
• Limit alcohol to one drink a day, and if you don't drink, don't start.

What about physical activity?

• Check with your doctor before you start.
• Start slows and builds up to 30 minutes, 3 to 4 times per week.
• Physical activity reduces your risk of heart attack and makes your heart stro nger.
• It helps control your weight and blood pressure; helps you relax, and can improve your mood!
• Look for chances to be more active. Take 10-15 minute walking breaks during the day or after meals.