| Have regular physical exams that include tests to see if your are at risk for cardiovascular disease. |
| Practice stress-reduction techniques, such as deep breathing, yoga, or meditation. |
| Take the medication your doctor has prescribed. |
| Quit smoking. After a year, your excess risk of cardiovascular disease will be reduced to half that of a smoker. |
| Consume less cholesterol. Read food labels to find the cholesterol content. (Hint: cholesterol is found in animal-based foods, from meat to milk and more. Vegetables are cholesterol-free.) |
| Eat less saturated fat. No more than 10% of your daily calories should come from saturated fat—the kind that is usually from animals, and is solid at room temperature. |
| Eat less trans fats. Trans fats are vegetable fats that have been "hydrogenated" or "partially hydrogenated." They behave like saturated fats in the body. |
| Eat more fruits and vegetables. Go for at least 5-9 servings per day to get enough fiber, antioxidants(substances that prevent or delay cell damage), and phytochemicals (nutrients found in plant foods). All are helpful in preventing heart disease and cancer. |
| Eat more fish. Two servings a week of fatty fish such as swordfish, salmon, or tuna can provide you with Omega 3 fatty acids which can help to protect you against heart disease. |
| Walk or do other aerobic exercises for at least 30 minutes a day and preferably up to 60 minutes a day. Walking a mile burns approximately 100 calories. Try to burn up 1000-1500 calories a week through increased physical activity and exercise. |
| Lose weight if you are overweight. Hint: Reduce your portion sizes!!! |
| Know your blood pressure level. Keep your blood pressure under control. |
| Women: Talk to your doctor to determine whether hormone replacement therapy is right for you after menopause. |
| If you are diabetic, keep your blood sugars under very close control. |
| Switch from coffee to tea. Tea contains antioxidants and phytochemicals that are good for your heart. |
The Heart Institute at Bridgeport Hospital wants you to have a healthy heart! For information about our 8-week Project Heart Smart Program, call Cardiac Rehabilitation, 384-3803.
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