Heart Healthy Tips
Get annual check-ups. Check your blood pressure, cholesterol, and blood glucose. Ask your doctor what each number means and make sure they're in the healthy range.
Don't smoke. Women who smoke are two to six times more likely to suffer a heart attack than non-smoking women. For more information on how to quit, visit http://in.gov/inshape/2275.htm
Exercise regularly. 30 minutes of moderate-intensity activity will help to strengthen your heart. The heart is a muscle- it needs exercise! There are lots of things you can do to get your heart pumping!
| Activity | Calories Burned Per Hour |
| Walking, 2 mph | 240 |
| Walking, 3 mph | 320 |
| Walking, 4.5 mph | 440 |
| Bicycling, 6 mph | 240 |
| Bicycling, 12 mph | 410 |
| Tennis, singles | 400 |
| Hiking | 408 |
| Jumping Rope | 750 |
| Jogging, 5.5 mph | 740 |
| Jogging, 7 mph | 920 |
Heart healthy eating. Your diet should low in saturated fat, trans fat, and cholesterol, and moderate in total fat. Some simple substitutions will be excellent for your heart!
| Instead of | Replace with |
| Salt | Garlic and onions |
| Butter | Soft margarine |
| Ice cream | Sorbet, sherbet, nonfat yogurt |
| Oil packed tuna | Water packed tuna |
| Whole eggs | Egg whites |
| Croissants | French rolls |
| Donuts | English muffins, bagels |
| Cake | Angel food cake |
| Cookies | Reduced-fat or fat-free cookies |
| Regular mayonnaise | light or diet mayonnaise |
| Cooking oil | Olive oil |
