Your Body Mass Index (BMI), based off of weight and height, is a number designed to give you an accurate indication of whether or not your weight is healthy in comparison to height. This number, however, does not take in to consideration a person’s muscle mass, thus an overweight BMI may still actually be in the healthy range if you are a person of more muscular build.
Working out not only trains your muscles, but your heart as well. Your Target Heart Rate is the number of heartbeats per minute you want to aim for during your workout in order to avoid either under or over exercising. This number is directly correlated with your age and fitness level, thus it will change over time.
Calories are the fuel your body runs on. Running on too few or too many calories can have a negative impact on your body, especially if you’re doing so on a consistent basis. It’s important to have a solid idea of what your caloric intake should be in order for your body to function at its optimum levels. Your age, height, weight and activity level all factor in to your daily caloric intake.
As our personalities differ, so do our bodies. The Waist to Height Ratio determines what is a healthy distribution of body fat based on waist circumference and height.
Cholesterol is a fatty-like substance found in your blood and body cells. An excessive build-up of cholesterol results in the development of plaque that clings to artery walls, thus reducing blood flow and increasing your chances of a blood clot, heart attack or stroke. It is important to note that our bodies naturally produce enough cholesterol to function properly, which is why it is a good idea to be aware of any extra cholesterol we intake.
LDL (bad) cholesterol: This type of cholesterol tends to stick to the walls of your blood vessels and causes blockages. Higher levels of LDL increases your risk for a heart attack stemming from a blood clot in a narrow artery passageway. While naturally present in your body, higher levels of LDL can be inherited. Diets high in saturated and trans fat can also contribute to an increased level of LDL cholesterol.
HDL (good) cholesterol: This type of cholesterol acts as your body’s broom, moving through the bloodstream sweeping away bad cholesterol (LDL) from where it doesn’t belong (your arteries). Higher levels of HDL cholesterol can help reduce your risk of heart disease, but too little can increase your risk.
Triglycerides: Triglycerides are a form of fat in your body, found in your blood, used to provide energy to your body. A more sedentary lifestyle or a higher intake of carbohydrates and excessive tobacco or alcohol use has the potential to impact and raise total cholesterol levels.
High Blood Pressure (HBP), if not detected, can be a silent killer. A high blood pressure number indicates the overworking of your heart as it pumps blood through your body. Failure to detect HBP over a prolonged period of time can have a negative effect on your heart, blood vessels and kidneys, resulting in damaged arteries, heart attack, stroke, kidney failure, eye damage, heart failure and other problems.
Blood pressure is determined by two variables: systolic and diastolic.
Systolic: the pressure in arteries when your heart beats
Diastolic: the pressure in arteries in between heart beats
To schedule an appointment with a Saint Thomas Heart cardiologist in your area, call 1.800.DOCTORS.
Go Red For Women celebrates the energy, passion and power we have as women to band together to wipe out heart disease and stroke.
Learn MoreGet facts about women's health and learn about your risk of heart disease.
Learn MoreThere is great opportunity for women to take control of their lives and make heart healthy decisions for themselves and their families.
Learn MoreCardiovascular disease claims the lives of more women than the next five causes of death combined - almost twice as many as all forms of cancer. Fortunately, the risk for cardiovascular disease can be greatly reduced if you start with small, simple actions like these:
Exercise. Step, march, or jog in place for at least 30 minutes most days of the week - you can even do it while watching TV.
View All TipsKnow your numbers. By knowing your numbers and assessing your risks now, you can work with your doctor to significantly reduce your chances of getting heart disease tomorrow, next year, or 30 years from now!
Learn MoreSaint Thomas Health will Go RED during the month of February, particularly on National Wear Red Day, February 7. Find out how you can participate and help educate your family, friends and community.
Learn MoreDr. Andre C. Olivier, cardiologist with Saint Thomas Heart, serves as the Saint Thomas Heart, Go Red for Women spokesperson. This video provides tips and information about the dangers of ignoring the signs of heart disease and what women can do to have a healthier heart.
Yield: 4 (1 cup salad and 2 tablespoons dressing) servings.
Ingredients:
4 boneless skinless chicken breasts
1 cup red seedless grape halves
1/2 cup chopped celery
2 tablespoons slivered almonds, toasted
1/2 cup commercial fat-free poppy seed salad dressing
Directions:
Rinse the chicken. Combine the chicken with enough water to cover in a saucepan. Cook until tender; drain. Chill, covered, in the refrigerator. Cut the chicken into bite-size pieces. Combine the chicken, grapes, celery and almonds in a bowl. Add the salad dressing, tossing to coat. Spoon onto lettuce-lined plates.
Recipe Source: Saint Thomas Heart Cookbook - Taste of the Mediterranean
Nutritional Analysis per serving:
Calories: 278
Cholesterol: 73 mg.
Carbohydrate: 23.5 g.
Sodium: 248 mg.
Protein: 29 g.
Fiber: 1.2 g.
Fat: 6.6 g.
% Calories from Fat: 21%
Yield: Makes 3-4 dozen cookies.
Ingredients:
1 cup white sugar
1/3 cup canola oil
1 tsp. vanilla extract
1 Tbsp. lemon extract
2 egg whites
1 cup unbleached all-purpose flour
1-1/2 cups white whole wheat flour
1/2 tsp. baking soda
1/4 tsp. salt
1/4 cup skim milk
Directions:
Preheat oven to 375 degrees. Line two cookie sheets with parchment paper or spray with nonstick spray. In a large mixing bowl, beat sugar, canola oil, vanilla, lemon extract and egg whites until fluffly. Combine flours, baking soda and salt in a separate bowl. Stir flour mixture into wet ingredients, a little at a time, alternating with skim milk. Cover with plastic wrap and refrigerate several hours or overnight. Roll dough out onto a lightly floured surface about 1/8-inch thick. Cut into desired shapes. Transfer to prepared cookie sheets. Bake 10 minutes or until just browned around the edges. Cool completely. Decorate with cream cheese frosting if preferred.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Per cookie, based in 40:
64 calories
2 g fat
0 mg cholesterol
24 mg sodium
11 g carbohydrate
1 g fiber
1 g protein
0% Vitamin A
13% Vitamin C
1% calcium
2% iron
Yield: 16 servings.
Ingredients:
3 3/4 pounds asparagus spears
1/2 cup rice vinegar
1/4 cup water
1/4 cup lemon juice
1 (4-ounce) jar diced pimentos, drained
2 teaspoons olive oil
1 teaspoon dry mustard
1 teaspoon grated lemon peel
1 teaspoon white pepper
Directions:
Snap off the tough ends of the asparagus. Remove the scales. Combine the asparagus with just enough water to cover in a saucepan. Bring to a boil. Cook for 6 to 8 minutes or until tender-crisp; drain. Arrange the asparagus in a 9x13-inch dish. Pour a mixture of the remaining ingredients over the asparagus. Chill. Remove the asparagus to a serving platter using a slotted spoon.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Calories: 24
Carbohydrate: 3.3 g.
Protein: 2.3 g.
Fat: 0.7 g.
Cholesterol: 0 mg.
Sodium: 3 mg.
Fiber: 1.4 g.
% Calories from Fat: 27%
Yield: 12 (1/4-cup) servings
Ingredients:
2 cups fresh cranberries
1 cup chopped Red Delicious apple
1 (8-ounce) can unsweetened crushed pineapple, drained
1/4-1/3 cup Splenda
1 (10.5 ounce) can mandarin oranges, juice pack, no sugar added, drained
1/2 cup dried cranberries, optional
Directions:
Process the fresh cranberries in the food processor until coarsely ground. Combine the ground cranberries, chopped apple, drained pineapple and Splenda in a bowl. Stir until well mixed. Add the dried cranberries and drained mandarin oranges. Stir gently until combined. Chill, covered for 8 hours. Serve.
If the dried cranberries are omitted: calories: 34 and carbohydrate: 9 g.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Calories: 50
Carbohydrate: 13.3 g.
Protein: .4 g.
Fat: .1 g.
Cholesterol: 0 mg.
Sodium: 3 mg.
Fiber: .7 g.
% Calories from Fat: 2%
Yield: Approximately 12 (3-ounce) servings.
Ingredients:
1 (5-pound) turkey breast
2 teaspoons each: minced fresh thyme, parsley, sage, and rosemary
1 teaspoon grated lemon rind
1/4 teaspoon coarsely ground black pepper
4 garlic cloves, minced
Directions:
Combine herbs, lemon rind, black pepper and garlic in a small bowl; set aside. Remove skin from turkey breast. Spray turkey with butter-flavor cooking spray. Rub with the fresh herb mixture. Wrap turkey in cheesecloth; spray again with cooking spray. Place in cooking bag following package directions. Bake at 375 degrees until meat thermometer registers 170 degrees. Let stand 10 minutes; remove from bag. Cut into slices.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Calories: 135
Carbohydrate: 0 g.
Protein: 21 g.
Fat: 2 g.
Cholesterol: 60 mg.
Sodium: 59 mg.
Fiber: 0 g.
% Calories from Fat: 13%
Yield: 36 (1/2-inch slice) servings.
Ingredients:
3 1/2 cups flour
2 1/2 cups sugar
2 teaspoons baking soda
1 cup egg substitute
1 1/2 teaspoons pumpkin pie spice
2/3 cup water
1/2 teaspoon baking powder
1/3 cup canola oil
1/2 teaspoon salt
1 (16-ounce) can pumpkin
1/4 teaspoon cinnamon
Directions:
Spray two 5x9-inch loaf pans with nonstick cooking spray. Combine the flour, baking soda, pumpkin pie spice, baking powder, salt, and cinnamon in a bowl and mix well. Beat the sugar and egg substitute in a large mixer bowl until creamy. Add the dry ingredients, water, oil and pumpkin. Beat until blended, scraping the bowl occasionally. Spoon evenly into the prepared loaf pans. Bake at 325 degrees for 65 to 70 minutes or until loaves test done. Cool in pans on a wire rack. Invert onto wire rack. Serve with nonfat cream cheese.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Calories: 123
Carbohydrate: 24 g.
Protein: 1.5 g.
Fat: 2 g.
Cholesterol: 0 mg.
Sodium: 94 mg.
Fiber: Trace
% Calories from Fat: 18%
Yield: 8 servings (1 slice=1 serving)
Ingredients:
1 (4-serving size) package sugar free, fat free instant butterscotch pudding
1 3/4 cups skim milk
1 cup canned pumpkin
2 tablespoons Splenda Brown Sugar Blend
1 teaspoon pumpkin pie spice
1 reduced fat graham cracker pie crust
Fat-free whipped topping, optional
Directions:
Combine pudding mix and skim milk in a mixing bowl and mix according to package directions. Add pumpkin, brown sugar substitute, and spice; mix well. Pour filling into prepared crust; refrigerate until completely chilled. Cut into eight equal portions. Garnish with whipped topping, if desired.
NOTE: If desired, omit crust; mix filling as directed and portion into eight pudding or custard cups. Top each serving with 1 tablespoon whipped topping and sprinkle with additional pumpkin pie spice. This will yield eight approximate half cup portions. The nutritional analysis will be: 64 calories; 2.5 g. protein; 12 g. carbohydrate; 0.4 g. fat; 1.2 mg. cholesterol; 205 mg. sodium; 1.3 g. fiber, and 6% calories from fat.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Calories: 156
Carbohydrate: 25.8 g.
Protein: 3.3 g.
Fat: 3.7 g.
Cholesterol: 0.9 mg.
Sodium: 278 mg.
Fiber: 1.8 g.
% Calories from Fat: 21%
Yield: 4 servings
Ingredients:
1/2 cup diced celery
3 tablespoons raisins or dried cranberries
2 tablespoons chopped nuts
1/2 cup fat free mayonnaise
1/4 cup cranberry orange relish
4 cups loosely packed torn romaine lettuce
Directions:
Combine first 5 ingredients in a medium bowl; toss gently. Fold in the mayonnaise and cranberry orange relish; toss gently, mixing well. Place 1 cup lettuce on each of 4 individual salad plates; top with 1 cup turkey mixture.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Calories: 218
Carbohydrate: 25 g.
Protein: 19 g.
Fat: 4.6 g.
Cholesterol: 40 mg.
Sodium: 266 mg.
Fiber: 2.4 g.
% Calories from Fat: 19%
Yield: 12 servings (serving size: 1/2 cup)
Ingredients:
Cooking spray
1cup uncooked long-grain brown rice
1 1/2 cups chopped celery
1/2 cup dried sweet cherries or cranberries
1 cup chopped onion
1/2 cup chopped dried apricots
1 cup uncooked wild rice
1/2 cup chopped pecans, toasted
2 garlic cloves, minced
1/4 teaspoon salt
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon freshly ground black pepper
1 1/2 tablespoons chopped fresh sage
Directions:
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes. Stir in broth and sage; bring to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in brown rice, and bring to a boil. Cover, reduce heat, and cook 30 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 10 minutes. Stir in cherries and remaining ingredients.
Recipe Source: Saint Thomas Heart
Nutritional Analysis per serving:
Protein: 5.1 g.
Fat: 4 g.
Cholesterol: 0 mg.
Sodium: 195 mg.
Fiber: 3.6 g.
% Calories from Fat: 19%
Yield: Serves 6; 1 cup chicken mixture and 1/2 cup rice per serving
Ingredients:
1 1/2 cups uncooked instant brown rice
3 tablespoons cornstarch
1 1/3 cups fat-free, low-sodium chicken broth
3 tablespoons dry sherry or fresh orange juice
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon plain rice vinegar
2 teaspoons chili oil
1 tablespoon grated peeled gingerroot
3 medium garlic cloves, minced
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 teaspoons toasted sesame oil
8 ounces mushrooms, sliced
1 cup diced red bell pepper
1 8-ounce can water chestnuts, drained
3/4 cup sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 teaspoon crushed red pepper flakes
Directions:
1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.
6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.
Recipe Source:
This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Nutritional Analysis per serving:
Calories: 317
Total Fat: 12.0 g
Saturated Fat: 1.5 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 3.5 g
Monounsaturated Fat: 5.5 g
Cholesterol: 48 mg
Sodium: 248 mg
Carbohydrates: 30 g
Fiber: 4 g
Sugars: 4 g
Protein: 21 g
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 2 1/2 lean meat, 1/2 fat
Yield: Serves 4; 2 tacos per serving
Ingredients:
Cooking spray
1/2 cup fat-free sour cream
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1 small garlic clove, minced
1 teaspoon smoked paprika
1/2 teaspoon chipotle powder
1/8 teaspoon salt
12 ounces boneless pork loin chops (about 3/4 inch thick), all visible fat discarded
8 medium green onions (6 to 8 inches long)
8 6-inch corn tortillas
2 cups loosely packed shredded spinach or romaine
1 medium tomato, cut into thin wedges
1 small lime, cut into 4 wedges
Directions:
1. Lightly spray the grill rack with cooking spray. Preheat the grill on medium.
2. In a small bowl, whisk together the sour cream, cilantro, lime juice, and garlic. Set aside.
3. In a separate small bowl, stir together the paprika, chipotle powder, and salt. Sprinkle over both sides of the pork. Using your fingertips, gently press the mixture so it adheres to the pork.
4. Grill the pork for 3 to 4 minutes on each side, or until it registers 145°F on an instant-read thermometer. Transfer to a cutting board. Let stand for 3 minutes.
5. Grill the green onions for 1 to 2 minutes on each side, or until they begin to brown. Transfer to the cutting board.
6. Warm the tortillas using the package directions.
Recipe Source:
This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Nutritional Analysis per serving:
Calories: 255
Total Fat: 4.0 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 2.0 g
Cholesterol: 61 mg
Sodium: 176 mg
Carbohydrates: 29 g
Fiber: 6 g
Sugars: 7 g
Protein: 24 g
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat
Yield: Serves 4; 3 ounces turkey, 3/4 cup mash, and 1 tablespoon sauce per serving
Ingredients:
1/4 teaspoon salt and 1/4 teaspoon salt, divided use
1/4 teaspoon pepper, 1/4 teaspoon pepper, and pinch of pepper, divided use
1 1-pound turkey tenderloin, all visible fat discarded, cut crosswise into 8 medallions
2 teaspoons olive oil
2 medium sweet potatoes, peeled and thinly sliced
1 medium onion, thinly sliced
1 large Granny Smith apple, peeled and thickly sliced
1/4 teaspoon ground cinnamon
2/3 cup unsweetened apple cider or 100% apple juice and 1/4 cup unsweetened apple cider or 100% apple juice, divided use
1/4 cup chopped walnuts, dry-roasted
1 tablespoon coarse-grain mustard (lowest sodium available)
2 tablespoons minced green onions (green part only)
Directions:
1. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over both sides of the turkey.
2. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the turkey for 2 minutes on each side, or until browned. (The turkey won't be done at this point.) Transfer to a large plate.
3. In the same skillet, stir together the sweet potatoes and onion. Reduce the heat to medium. Cook for 7 minutes, or until the onion is golden, stirring frequently.
4. Stir in the apple, cinnamon, and the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook for 5 minutes, stirring frequently.
5. Place the turkey medallions among the sweet potato and apple slices. Pour in 2/3 cup cider. Bring to a boil, still over medium heat. Reduce the heat and simmer, covered, for 3 to 5 minutes, or until the turkey is no longer pink in the center and the sweet potatoes are tender. Remove from the heat. Transfer the turkey to a separate large plate, leaving the sweet potato mixture in the skillet. Cover the turkey loosely to keep warm.
6. Using a potato masher, mash the sweet potato mixture. Stir in the walnuts. Transfer the sweet potato mixture to plates.
7. Quickly pour the remaining 1/4 cup cider into the skillet, scraping to dislodge any browned bits. Stir in the mustard, green onions, and final pinch of pepper. Remove from the heat.
8. Serve the turkey on the sweet potato mixture. Drizzle the sauce over the turkey.
Recipe Source:
This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Nutritional Analysis per serving:
Calories: 338
Total Fat: 8.0 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 4.0 g
Monounsaturated Fat: 2.5 g
Cholesterol: 70 mg
Sodium: 475 mg
Carbohydrates: 36 g
Fiber: 5 g
Sugars: 17 g
Protein: 31 g
Dietary Exchanges: 1 1/2 starch, 1 fruit, 3 lean meat
by Stacy F. Davis, M.D., Mid-State Cardiology
Cardiovascular disease claims the lives of more women than the next five causes of death combined - almost twice as many as all forms of cancer. Fortunately, the risk for cardiovascular disease can be greatly reduced if you start with small, simple actions like these:
Celebrate with a checkup. Yearly screenings are extremely important in detecting the early signs of cardiovascular disease. Pick the same date each year - such as a birthday - to remind you that it's time for your annual checkup. if you're older than 40, call 615-284-LIFE (5433) to schedule an appointment with an internist.
Don't be afraid to ask. Talk with your doctor about how you can reduce your risk for heart disease.
Exercise. Step, march, or jog in place for at least 30 minutes most days of the week - you can even do it while watching TV.
Kick the habit. Can't go "cold turkey?" Cut the number of cigarettes you smoke each day in half; then cut that number in half; cut it in half again; finally, cut down to zero!
Strive to lose weight. By cutting just 200 to 300 calories a day - about one candy bar's worth - a woman can lose up to two pounds per week and gradually bring herself closer to a heart-healthy weight.
Become a salt detective. Review the nutrition facts panel on packaged foods to see how much sodium (salt) they contain. Aim for a total intake of no more than 2,300 milligrams (about a teaspoon of salt) per day.
Every bit of sodium counts when you're trying to prevent or treat high blood pressure, which contributes to heart attacks and strokes. Experts advise keeping your daily sodium intake to less than 2,300 milligrams a day - about the amount in one teaspoon of table salt.
So forego the salt when cooking or at the table, and spice up your meals with these flavorful, low-sodium choices:
Go Red For Women celebrates the energy, passion and power we have as women to band together to wipe out heart disease and stroke.
Thanks to the participation of millions of people across the country, the color red and the red dress now stand for the ability all women have to improve their heart health and live stronger, longer lives.
We're working hard to change the perception that heart disease is a "man's disease" – and it's working. By teaching more and more women how to talk to their doctors about heart disease, we can save thousands of lives every year. The good news is that heart disease is often preventable.
And in case anyone still believes that heart disease is only a concern for older women, we encourage you to read the inspiring stories we've collected. Together, they make the case plain and simple: the time for action is now!
Saint Thomas Heart is proud to be the local sponsor of Go Red For Women in Davidson, Williamson, Sumner and Rutherford counties. Saint Thomas Heart is committed to decreasing the number of Middle Tennessee women affected by heart disease. Heart disease claims the lives of nearly 500,000 women each year; this is more than the number of women’s lives lost to the top eight cancers. Yet only 21 percent of women name heart disease as their personal health threat. Nashville was recently named the Least Heart Friendly City for Women by Best Places Organization. There is great opportunity for women to take control of their lives and make heart healthy decisions for themselves and their families. By supporting the Go Red For Women movement, Saint Thomas Heart seeks to educate women about the steps they can take to improve their heart health. This is why Saint Thomas Heart encourages Nashville to Go Red.
By knowing your numbers and assessing your risks now, you can work with your doctor to significantly reduce your chances of getting heart disease tomorrow, next year, or 30 years from now!
Step, march or jog in place for at least 30 minutes most days of the week - you can even do it while watching TV.
Can't go cold turkey? Cut the number of cigarettes you smoke each day in half; then cut that number in half; cut it in half again; finally, cut down to zero!
Cutting out just 200 to 300 calories a day - about one candy bar's worth - can help you lose up to two pounds per week and gradually bring you closer to a heart-healthy weight.
Check out the Nutrition Facts panel on packaged foods to see how much sodium (salt) they contain. Aim for a total intake of no more than 2,300 milligrams (about a teaspoon of salt) per day.
By determining if heart disease runs in your family, you can proactively take steps to incorporate heart healthy habits into your life and thereby decrease your risk for developing heart disease.
Here's Why: