5 Simple Steps for Women and Heart Disease Prevention

The American Heart Association's Go Red For Women movement is encouraging women to follow 5 simple steps, during National Women's Health Week, to take charge of their heart health. While no time is better than the present, women can begin this new and improved lifestyle while preparing for the summer months.

Below are 5 easy steps for women to begin a new heart healthy lifestyle:

1. It's that time again! Schedule your yearly checkup.
We understand visiting the doctor is not exactly considered a party, but a yearly checkup will keep you in tune with your body and your health. Each year on your birthday, schedule a checkup to have your blood pressure, cholesterol and glucose levels checked. Reach or maintain your healthy weight by asking your doctor to help develop a personalized plan.

2. Rejuvenate your heart, get physical.
While watching your favorite TV shows, step, march or jog in place for at least 15 minutes a day. Take a walk outside, get some fresh air and clear your mind from your hectic work day. Exercise your heart, bring your family, your friends, your dog or just spend some quality time by yourself. Increase your activity by five minutes each week, until you're getting a minimum of 30 minutes most days of the week.

3. Now that you have made it this far, maintain your healthy weight.
You have visited your doctor, you are following your plan and you are exercising. Maintaining a healthy weight is a very important component to living longer and stronger. Did you know that excess weight increases your risk of heart disease, stroke and diabetes? Don't give up and stay focused, you can achieve a steady, painless weight loss.

Each day, if you eat 200-300 calories less than you would normally consume, and exercise at least 30 minutes on most or all days of the week, you can reach your goal.

4. Eat healthy; yummy treats can be healthy.
Out of site, out of mind; keep unhealthy foods hidden. Place fruits and raw veggies in the front of the refrigerator and healthy snacks in the front of the pantry. If you grab healthy foods for a minimum of 21 times, healthy choices will become a habit. Also, look for the American Heart Association red and white heart-check mark. Go online to checkmark.heart.org to create and print a heart healthy grocery list directly from the American Heart Association web site. This easy, reliable grocery shopping tool can help you identify foods to create a sensible eating plan.

5. Shake away the salt.
Although those salty foods make your taste buds water with enjoyment, watching your salt intake may help to lower high blood pressure. Pay close attention to food labels, the "salt" term may be disguised and identified as sodium alginate, sodium sulfite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide, monosodium glutamate (MSG), or sodium citrate.