Drink Alcohol Only in Moderation

16 Drink Alcohol Only in Moderation Heart Health, Mental Health Mental Health and Relationships, Women 5/24/2013 3:12:33 PM http://www.healthfinder.gov/HealthTopics/glmedia/icons/drinkalcoholonlyinmoderation.jpg Smiling man http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/drink-alcohol-only-in-moderation Get Your Blood Pressure Checked http://healthfinder.gov/HealthTopics/Category/doctor-visits/screening-tests/get-your-blood-pressure-checked topic Quit Smoking http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/quit-smoking topic Alcohol Use: Conversation starters http://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/mental-health-and-relationship/alcohol-use-conversation-starters tool Manage Stress http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/manage-stress topic

The Basics If you choose to drink alcohol, have only a moderate amount. This means no more than 1 drink a day for women and 2 drinks a day for men. If you choose to drink, have only a limited (or moderate) amount. This means: <ul> <li>No more than 1 drink a day for women</li> <li>No more than 2 drinks a day for men</li> </ul> One drink is a: <ul> <li>Bottle of beer (12 ounces)</li> <li>Glass of wine (5 ounces)</li> <li>Shot of liquor (1.5 ounces)</li> </ul> For most adults, moderate drinking doesn’t cause any serious health problems.How can I tell if I’m at risk for a drinking problem? <a href="http://rethinkingdrinking.niaaa.nih.gov/IsYourDrinkingPatternRisky/WhatsYourPattern.asp" >Use this tool to see if your drinking habits put you at risk</a>. If you are drinking too much, you can improve your health by cutting down or quitting. If you have a problem, it’s important to see a doctor right away. How will drinking less or quitting help me? Drinking in moderation or not drinking at all can help you: <ul > <li>Lower your blood pressure</li> <li>Lower your risk of injury, heart disease, stroke, some types of cancer, and liver problems</li> <li>Lose weight – <a href="http://rethinkingdrinking.niaaa.nih.gov/ToolsResources/CalorieCalculator.asp" >Use this calculator to see how many calories you will save</a>.</li> <li>Save money – <a href="http://rethinkingdrinking.niaaa.nih.gov/ToolsResources/AlcoholSpendingCalculator.asp" >Use this calculator to find out how much you spend on alcohol</a>.</li> <li>Get along better with your family</li> </ul>Who needs to avoid drinking completely? Don’t drink at all if you:<ul ><li>Are pregnant or trying to get pregnant</li><li>Are under age 21</li><li>Plan to drive a car or use machines</li><li><a href="http://pubs.niaaa.nih.gov/publications/Medicine/medicine.htm" >Take over-the-counter or prescription medicine that can interact with alcohol (check the label)</a></li><li>Are recovering from alcoholism</li><li>Have a health condition that can be made worse by drinking (like liver disease)</li></ul>

Take Action! Make a list of reasons to reduce your drinking. Here are some strategies to help you cut back or stop drinking. Remember, try to limit your drinking to:<ul><li>No more than 1 drink a day for women</li><li>No more than 2 drinks a day for men</li></ul>Keep track of your drinking. First, set a drinking limit. For example, you may decide to have no more than 3 drinks per week.<ul ><li>Step 1: Write down your drinking limit on a piece of paper.</li><li>Step 2: Keep track of your drinking. Write down every time you have a drink for 1 week. <a href="http://rethinkingdrinking.niaaa.nih.gov/ToolsResources/DrinkingTrackerCards.asp" >This drinking tracker card can help</a>.</li></ul>Take a day off from drinking. Choose a day each week (for example, Tuesday) when you will not drink.Don’t drink when you are upset. If you have a bad day or are feeling angry, don’t reach for a drink. Try taking a walk, calling a friend, or seeing a movie. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=45">Find healthy ways to manage stress</a>.Avoid places where people drink too much. Stay away from bars and other places that make you want to drink.Learn new skills to help you change your drinking habits. Planning ahead can help you manage situations when you might be tempted to drink too much. Plan ahead of time how you will say “no” if someone offers you a drink. <a href="http://rethinkingdrinking.niaaa.nih.gov/ToolsResources/CopingWithUrgesToDrink.asp" >Practice these strategies to handle an urge to drink</a>.Limit the amount of alcohol you keep at home. This way you won’t be tempted to go over the drinking limit you set for yourself.Make a list of reasons not to drink. <a href="http://rethinkingdrinking.niaaa.nih.gov/ItsUpToYou/ProsAndConsCheckboxes.asp" >Make a list of reasons to reduce your drinking</a>. Keep this list in your wallet, bag, or on your fridge. Refer to it when you have the urge to drink.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=11">Get your blood pressure checked</a>. Heavy drinking can raise your blood pressure.Ask for help if you need it. Ask your friends and family to support you. Talk to a doctor or nurse if you are having a hard time cutting down on your drinking. Don’t give up!<ul ><li><a href="http://findtreatment.samhsa.gov/TreatmentLocator/faces/quickSearch.jspx" >Find a doctor or treatment program near you</a>.</li><li>Call 1-800-662-HELP (1-800-662-4357) for information about treatment.</li></ul>What about cost? Screening and counseling for alcohol misuse are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Are you worried about a loved one’s drinking? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=37">Use these tips to talk with someone about cutting back or quitting drinking</a>.

Start Today: Small Steps <ul><li>Set a drinking limit and write it down.</li><li><a href="http://rethinkingdrinking.niaaa.nih.gov/Strategies/TipsToTry.asp">Choose your strategies to drink in moderation</a>.</li><li>For help with an alcohol problem, call 1-800-662-HELP (1-800-662-4357).</li></ul>

The Basics A healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating:<ul ><li>Vegetables, fruits, whole grains, and fat-free or low-fat milk products</li><li>Seafood, poultry, lean meats, eggs, beans, peas, seeds, and nuts</li></ul>Limit foods high in:<ul ><li>Cholesterol, sodium (salt), and added sugars</li><li>Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.</li><li>Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter.</li><li>Refined grains – Food products with refined grains include white bread, noodles, white rice, and flour tortillas.</li></ul><a href="http://www.choosemyplate.gov/myplate/index.aspx" >Get a personalized Daily Food Plan to help you choose healthy foods</a>.A healthy diet can keep your body strong and active. By making smart food choices, you can help reduce your risk for:<ul><li>Heart disease</li><li>Type 2 diabetes</li><li>High blood pressure</li><li>Some cancers</li><li>Bone loss</li></ul>

Take Action! To save time, rinse and chop vegetables the day before you will need them. Making small changes to your eating habits can make a big difference for your health. Here are some tips and tools to get you started.Keep a food diary. Knowing what you eat now will help you make changes. Starting today, write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Where and with whom you eat</li><li>How you are feeling when you eat</li></ul>For example: Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressedGet started today:<ul ><li><a href="http://www.cdc.gov/healthyweight/pdf/Food_Diary_CDC.pdf" >Print this food diary [PDF - 36 KB]</a>.</li><li><a href="https://www.supertracker.usda.gov/default.aspx" >Try the SuperTracker tool to plan and track your diet and physical activity</a>.</li></ul>Plan ahead to save time. Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great.<ul ><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Plan your meals for the day</a>. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_planner.pdf" >Plan your meals for the week [PDF - 124 KB]</a>.</li></ul>Try these other tips to save time:<ul ><li>Cook several main dishes on the weekend when you have more time. Make enough to get you through the busy weeknights.</li><li>Rinse and chop vegetables the day before you will need them.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf" >Check out these tips for planning healthy meals [PDF - 410 KB]</a>.Find recipes that work for you. If you are looking for ethnic foods or special recipes, try these tools:<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 1 MB]</a></li><li><a href="http://www.fns.usda.gov/fdd/recipes/hhp/fdpir-cookbk_river1.pdf" >A River of Recipes: Healthy Native American Recipes [PDF - 644 KB]</a></li><li><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html" >Tips and Resources for Vegetarian Diets</a></li><li><a href="http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=278&topic_id=1379" >Information on Allergies and Food Sensitivities</a></li></ul>Shop smart at the grocery store. Try these tips the next time you go shopping:<ul ><li>Eat a snack at home before you go to the store.</li><li>Use a shopping list.</li><li>Buy a variety of vegetables and fruits in different colors. <a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf" >These shopping tips can help [PDF - 668]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=58">Use this list to help you find low sodium foods</a>.</li><li>Choose the fat-free or low-fat types of milk products. </li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm" >Use this list to help you replace old favorites with healthy, lower fat choices</a>.</li><li>Choose 100% whole-wheat or whole-grain bread and crackers.</li><li>Buy foods when they are on sale or in season to save money.</li></ul><a href="http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html" >Use this healthy foods checklist to make your shopping list</a>.<div ><a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm" ><img alt="Nutrition Facts Label" border="0" src="http://healthfinder.gov/HealthTopics/ContentImages/Nutrition_Facts.jpg" /></a><div >Click this picture for more about how to read a nutrition facts label.</div></div>Read the nutrition facts label.<ul ><li>Look at the serving size and the number of servings per package.</li><li>Check out the percent Daily Value (% DV) column.</li><li>Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less.</li><li>Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D.</li></ul><a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >Use this interactive tool to practice using food labels to make healthy choices</a>.Be a healthy family. Parents and caregivers are important role models. You can teach kids how to choose and prepare healthy foods. Try turning grocery shopping and cooking into fun activities for the whole family.<ul ><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/gswtips.pdf" >Use this chart to help you and your family shop for healthy foods [PDF - 136 KB]</a>. Explain your choices at the grocery store.</li><li><a href="http://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-CookingwithChildren-CookingAbilitiesOfYoungChildren.pdf" >Let your child help with these kitchen tasks for young children [PDF - 12 KB]</a>.</li><li><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=1">Check out these quick tips for making healthy snacks</a>.</li><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet12BeAHealthyRoleModel.pdf" >Get more ideas on how to be a healthy role model for your kids [PDF - 459 KB]</a>.</li></ul>Do you have a family member who has a hard time eating healthy? <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=38">Use these tips to start a conversation about how you can help</a>.Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips for eating healthy even when you are away from home:<ul ><li>At lunch, have a sandwich on whole-grain bread.</li><li>Choose fat-free or low-fat milk, water, or 100% fruit juice.</li><li>In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods.</li><li>On a long drive or shopping trip, pack fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on.</li></ul><a href="http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html" >Get more tips for eating healthy when dining out</a>.If you are concerned about your diet, talk to a doctor. If you need help making healthier eating choices, your doctor or nurse can help. Be sure to take a food diary with you to help start the conversation.What about cost? Under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010, diet counseling is covered for people at higher risk for chronic diseases like type 2 diabetes and high blood pressure.Depending on your insurance, you may be able to get diet counseling at no cost to you. Check with your insurance provider to find out what’s included in your plan.<a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.Manage your high blood pressure or diabetes. If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy. If you need a special diet, check out these Web sites:<ul ><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm" >Eating Healthy to Lower Your Blood Pressure (DASH)</a></li><li><a href="http://ndep.nih.gov/media/tasty-recipes-508.pdf" >Tasty Recipes for People with Diabetes and Their Families [PDF - 1 MB]</a></li><li><a href="http://hp2010.nhlbihin.net/healthyeating/" >Keep the Beat™: Heart Healthy Recipes</a> </li></ul>

Start Today: Small Steps <ul><li><a href="http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html">Print this healthy shopping list</a>.</li><li>Ask for your dressing or sauce “on the side” the next time you eat out.</li><li><a href="http://www.choosemyplate.gov/myplate/index.aspx">Use the Daily Food Plan tool to examine what you eat</a>.</li></ul>

The Basics Physical activity increases your chances of living a longer, healthier life. It can also help you look and feel your best. Regular physical activity is good for your health.Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.What kinds of activity should I do? To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.<ul ><li>Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.</li><li>Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.</li></ul>What are the benefits of physical activity? Physical activity increases your chances of living longer. Exercise can also help:<ul ><li>Control your blood pressure, blood sugar, and weight</li><li>Lower your “bad” cholesterol and raise your “good” cholesterol</li><li>Prevent heart disease, colorectal and breast cancer, and type 2 diabetes</li></ul>And that’s not all. Being more active can:<ul ><li>Be fun</li><li>Help you look your best</li><li>Improve your sleep</li><li>Make your bones, muscles, and joints stronger</li><li>Lower your chances of becoming depressed</li><li>Reduce falls and pain from arthritis</li><li>Help you feel better about yourself</li></ul>How much aerobic activity do I need each week? <ul ><li>If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.</li><li>If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.</li></ul>Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.How do I know if my activity level is moderate or vigorous? Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.<a href="http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html" >Find out how to determine your activity level by measuring your heart rate</a>.How much muscle-strengthening activity do I need each week? Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.Is physical activity for everyone? Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.Visit these Web sites to learn more about physical activity for:<ul ><li><a href="http://go4life.nia.nih.gov/get-started" > Older Adults</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html" > Children</a></li><li><a href="http://www.letsmove.gov/active-families" >Families</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html" > Healthy Pregnant or Postpartum Women</a></li><li><a href="http://www.ncpad.org/content/10/Fun~and~Leisure" > People with Disabilities</a> </li></ul>If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>.What if I’m overweight? If you are overweight or obese, getting active can help you lower your risk of:<ul><li>Type 2 diabetes</li><li>High blood pressure</li><li>Heart disease</li><li>Stroke</li><li>Some types of cancer</li></ul><a href="http://win.niddk.nih.gov/publications/active.htm" >Find out more about how you can be active at any size</a>.What if I have a health condition? If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:<ul ><li><a href="http://www.diabetes.niddk.nih.gov/dm/pubs/physical_ez/index.htm" > What I Need to Know About Physical Activity and Diabetes </a></li><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm" > Physical Activity: Your Guide to Lowering High Blood Pressure</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf" > Your Guide to Physical Activity and Your Heart [PDF - 1 MB]</a></li></ul>

Take Action! Take a brisk walk around the neighborhood after dinner this evening. First, think about your current physical activity level. How active are you now?<ul ><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_2">I’m just getting started</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_5">I’m doing a little, but I’m ready to get more active</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_6">I’m already physically active, and I want to keep it up</a>.</li></ul>The tips in this section are for adults. Check out these resources for getting your kids more active:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=62">Help your child stay at a healthy weight</a>.</li><li><a href="http://www.letsmove.gov/active-families" >Create fun physical activities for your kids</a>.</li></ul>I’m just getting started. Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you aren’t sure where to start, <a href="http://www.cdc.gov/physicalactivity/everyone/getactive/index.html" >check out these sample schedules for weekly physical activity</a>.<a href="https://www.presidentschallenge.org/celebrate/active-lifestyle.shtml" >For help getting motivated, sign up for the Presidential Active Lifestyle Award (PALA+) challenge</a>. Choose an activity that you enjoy. Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.Everyday activities can add up to an active lifestyle. You can:<ul ><li>Go for a brisk walk around the neighborhood</li><li>Ride a bicycle to work or just for fun</li><li>Play outdoor games with your children</li></ul><a href="http://win.niddk.nih.gov/publications/tips.htm" >Get more tips on getting active</a>.Have fun with your family. If you have children, be a role model for making healthy choices. <a href="http://www.letsmove.gov/lets-move-outside" >Encourage your whole family to get outside and get active</a> – go for a hike or organize a family soccer game.<a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=45">Use these tips to talk with a family member about getting more active</a>.Be realistic. Remember, it’s not all or nothing. Even 10 minutes of activity is better than nothing! <a href="http://win.niddk.nih.gov/publications/walking.htm" > Try walking for 10 minutes a day a few days a week</a>.Strengthen your muscles. Try some of these activities a few days a week:<ul ><li>Sit-ups</li><li>Heavy gardening (digging or shoveling)</li><li>Doing push-ups on the floor or against the wall</li><li>Lifting small weights (you can even use cans of food as weights)</li></ul>Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.Track your progress. <a href="http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf" >Use this score chart to measure your current fitness level [PDF - 80 KB]</a>. Fill out the chart again after you get moving, and see your score go up over time.<div ><img alt="Red Pedometer" height="124" src="http://healthfinder.gov/HealthTopics/glmedia/icons/red_pedometer.gif" width="141" />A pedometer counts the number of steps you take.</div>Use a pedometer. A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 10,000 steps a day.<a href="http://dnrc.nih.gov/move-health/pedometer-use.asp" >Check out these tips for using a pedometer</a>.Learn how to do strength training. Watch these videos for tips on how to do:<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome" >Strengthening activities at home</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleGym" > Muscle strengthening at the gym</a></li></ul><a href="http://www.mayoclinic.com/print/weight-training/SM00028/METHOD=print" >Check out the do’s and don’ts of strength training with weights</a>. I’m doing a little, but I’m ready to get more active. You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.<ul ><li>Be active longer each time. If you are walking 3 days a week for 30 minutes, try walking for an additional 10 minutes or more each day.</li><li>Be active more often. If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.</li></ul>Get to know your schedule. Look at your schedule for the week. Find several 30-minute time periods you can use for physical activity. Write them on your calendar. <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/activity-plan.htm" >Think about new ways to build more active time into your busy week</a>.<a href="http://www.health.gov/paguidelines/adultguide/keepingtrack.pdf" >Keep track of your activities with this activity log [PDF - 123 KB]</a>.I’m already physically active, and I want to keep it up. If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.Work your way up to 5 hours or more of activity each week. More activity can further lower your risk for:<ul><li>Heart disease</li><li>Diabetes</li><li>Breast cancer</li><li>Colorectal cancer</li></ul>Add more vigorous activities. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking for 30 minutes.Mix it up. Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.Challenge yourself. <a href="http://www.presidentschallenge.org/challenge/champions/index.shtml" >Check out the Presidential Champions program</a> to get personalized activity logs, training tips, and more. See just how high you can raise your activity level!

Start Today: Small Steps <ul><li><a href="http://www.mayoclinic.com/health/fitness/SM00086/METHOD=print">Find out how fit you are</a>. </li><li>Spend an hour being active this weekend by gardening, hiking, or playing a sport.</li><li><a href="http://win.niddk.nih.gov/publications/tips.htm#standing">Get tips to overcome barriers to being more physically active</a>.</li></ul>

The Basics Quit smoking to live a longer, healthier life. Quitting smoking is one of the most important things you can do for your health. The sooner you quit, the sooner your body can begin to heal. You will feel better and have more energy to be active with your family and friends.Smoking is the most preventable cause of death and disease in the United States. Smoking causes:<ul><li>Lung cancer</li><li>Many other types of cancer</li><li>Heart disease</li><li>Stroke</li><li>Chronic obstructive pulmonary disease (COPD)</li><li>Pregnancy problems</li><li>Sudden infant death syndrome (SIDS)</li><li>Lung disorders</li><li>Gum disease</li><li>Vision problems (cataracts)</li></ul>How can I quit smoking? Quitting smoking is hard, but it can be done. <a href="http://www.smokefree.gov/qg-thinking-why.aspx" >Start by thinking about why you want to quit</a>. If you’ve tried to quit before, think about what worked and what didn’t. This will help you find the right quitting strategies.Here are some things you can try to help you quit:<ul ><li>Make a quit plan.</li><li>Change your routine. For example, go for a walk instead of having a cigarette.</li><li>Eat healthy snacks instead of smoking.</li><li><a href="http://www.smokefree.gov/topic-medications.aspx" >Get medicine from your doctor or pharmacy</a>.</li><li>Get support from family, friends, and coworkers.</li></ul>Nicotine – the drug found in tobacco – is just as addictive as heroin or cocaine. It’s the nicotine in cigarettes that causes the strong feeling (craving) that you want to smoke. Remember, quitting isn’t easy, but it is possible!You will feel better. Your body begins to heal as soon as you quit smoking. Here are some ways you will feel better:<ul ><li>You will breathe more easily.</li><li>Your senses of taste and smell will get better.</li><li>You will have more energy.</li><li>Your lungs will become stronger, making it easier for you to be active.</li><li>You will cough and wheeze (struggle to breathe) less. </li></ul><a href="http://betobaccofree.hhs.gov/images/smoking-health-infographic-lg.jpg" >Find out more about how quitting smoking will help your health</a>.What else will quitting do for me? Quitting smoking will help you live a longer, healthier life. After you quit smoking:<ul ><li>Your chances of having a heart attack or stroke goes down.</li><li>Your lungs can fight off infection better.</li><li>Your chance of dying from cancer goes down.</li><li>Your blood pressure goes down.</li><li>Your pulse and blood oxygen level return to normal.</li><li>If you have kids, they will be healthier. Kids whose parents smoke around them are at higher risk for lung and ear infections. </li></ul>Plus, quitting smoking will save you money. <a href="http://www.smokefree.gov/savings-future.aspx" >Use this savings calculator to see how much money you can save after you quit</a>.Will quitting make me gain weight? Some people worry about gaining weight when they quit smoking. The average weight gain is small – less than 6 to 8 pounds. Some people may gain more, but many people don’t gain any weight when they quit.To help control your weight as you quit smoking:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Be active</a>. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or dancing.</li><li>Eat healthy snacks, like vegetables or fruit.</li><li>Talk with your doctor about ways to control your weight.</li></ul><a href="http://win.niddk.nih.gov/publications/smoking.htm" >Get more tips to control your weight as you quit smoking</a>.

Take Action! Circle your quit date on the calendar. Follow these steps to quit:<ol><li>Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your quit plan.</li><li>Talk with your doctor about medicines to help you quit.</li><li>Set a quit date within the next 2 weeks.</li><li>Make small changes, like:<ul ><li>Throw away ashtrays in your home, car, and office so you aren’t tempted to smoke.</li><li>Make your home and car smoke-free.</li><li>If you have friends who smoke, ask them not to smoke around you.</li></ul></li><li>Plan for how you will handle challenges like cravings.</li></ol>Here are some more tips to help you quit.Write down your reasons to quit. <a href="http://www.smokefree.gov/quitting_reasons.aspx" >Make a list of all the reasons you want to quit</a>. For example, your reasons to quit might be to set a healthy example for your kids and to save money. Keep the list with you to remind yourself why quitting is worth it.Change your routine. Changing your routine can help you break the smoking habit.<ul ><li>Try taking a different route to work.</li><li>For the first few weeks, avoid activities and places you connect with smoking.</li><li>Do things and go places where smoking isn’t allowed.</li><li>Make <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">getting active</a> and <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">eating healthy</a> part of your quit plan. Go for walks and try different foods.</li></ul>Quitting may be hard, so prepare yourself. Remember, the urge to smoke will come and go. Here are some ways to manage cravings:<ul ><li>Do something else with your hands, like washing them, taking a shower, or washing the dishes. Try doing crossword or other puzzles.</li><li>Have healthy snacks ready, like carrots, nuts, apples, or sugar-free gum.</li><li>Distract yourself with a new activity.</li><li>If you used to smoke while driving, try something new. Take public transportation or ride with a friend.</li><li>Take several deep breaths to help you relax.</li></ul><a href="http://www.smokefree.gov/withdrawal_quiz.aspx" >Take this withdrawal quiz every day to see your progress</a>.Break the connection between eating and smoking. Many people like to smoke when they finish a meal. Here are some ways to break the connection:<ul ><li>Get up from the table as soon as you are done eating.</li><li>Brush your teeth and think about the fresh, clean feeling in your mouth.</li><li>Try going for a walk after meals.</li></ul>Deal with stress. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=45">Manage stress</a> by creating peaceful times in your daily schedule. Try relaxation methods like deep breathing or lighting candles.<a href="http://www.smokefree.gov/topic-stress.aspx" >Check out these tips on dealing with stress as you quit</a>.Stick with it. When you stop smoking, you may feel:<ul><li>Irritable</li><li>Anxious</li><li>Hungry</li></ul>You may even have trouble sleeping.Don’t give up! It takes time to overcome addiction. <a href="http://www.smokefree.gov/qg-staying-sticking.aspx" > Check out these tips on staying quit</a>.Learn from the past. Many people try to quit more than once before they succeed. Most people who start smoking again do so within the first 3 months after quitting. If you’ve tried to quit before, think about what worked for you and what didn’t.Drinking alcohol, depression, and being around other smokers can make it harder to quit. If you are finding it hard to stay quit, talk with your doctor about what medicines might help you. Remember, quitting will make you healthier.If you’ve tried to quit before, <a href="http://www.smokefree.gov/pubs/FF4.pdf" >check out this booklet about how to commit to quitting again [PDF - 797 KB]</a>.If you want help, talk with your doctor. A doctor or nurse may be able to help you quit smoking. The doctor can help you choose the strategies that are likely to work best for you. She can also tell you about medicines to help make quitting easier.<a href="http://www.smokefree.gov/qg-preparing-medicines.aspx" >Get more information about the different types of medicines that can help you quit</a>.What about cost? You can get free help with quitting by calling 1-800-QUIT-NOW (1-800-784-8669) or by <a href="http://www.smokefree.gov/" >visiting smokefree.gov</a>.Also, some services to help people quit smoking are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="http://www.cancer.org/Healthy/StayAwayfromTobacco/helping-a-smoker-quit?sitearea=PED">Follow these do’s and don’ts for helping a loved one quit</a>. </li><li>Get rid of your matches, lighters, and ashtrays.</li><li><a href="http://betobaccofree.hhs.gov/health-effects/smokeless-health/">Find out how smokeless tobacco affects your health</a>.</li></ul>

The Basics When you take steps to manage stress, you help protect yourself from serious health problems like heart disease and depression. Not all stress is bad. Stress can help protect you in a dangerous situation. But preventing and managing chronic (ongoing) stress can help lower your risk for serious health problems like heart disease, obesity, high blood pressure, and depression.You can prevent or reduce stress by:<ul ><li>Planning ahead </li><li>Deciding which tasks need to be done first</li><li>Preparing for stressful events</li></ul>Some stress is hard to avoid. You can find ways to manage stress by:<ul ><li>Noticing when you feel stressed</li><li>Taking time to relax</li><li>Getting active and eating healthy</li><li>Talking to friends and family</li></ul>What are the signs of stress? When people are under stress, they may feel:<ul><li>Worried</li><li>Angry</li><li>Irritable</li><li>Depressed</li><li>Unable to focus</li></ul>Stress also affects the body. Physical signs of stress include:<ul><li>Headaches</li><li>Back pain</li><li>Problems sleeping</li><li>Upset stomach</li><li>Weight gain or loss</li><li>Tense muscles</li><li>Frequent or more serious colds</li></ul><a href="http://www.mentalhealthamerica.net/llw/stressquiz.html" >Use this tool to better understand your stress</a>. What causes stress? Stress is often caused by some type of change. Even positive changes, like winning a contest or getting a job promotion, can be stressful. Stress can be short-term or long-term.Common causes of short-term stress:<ul ><li>Too much to do and not enough time</li><li>Lots of little problems in the same day, like a traffic jam or running late</li><li>Getting lost</li><li>Having an argument</li></ul>Common causes of longer-term stress:<ul ><li>Death of a loved one</li><li>Chronic (ongoing) illness</li><li>Caring for someone with a serious illness</li><li>Problems at work or at home</li><li>Money problems</li></ul>What are the benefits of managing stress? Managing stress can help you: <ul > <li>Sleep better </li> <li>Control your weight </li> <li>Get sick less often and get better faster when you do get sick</li> <li>Lessen neck and back pain </li> <li>Be in a better mood </li> <li>Get along better with family and friends </li> </ul>

Take Action! Try meditating to help you relax. Being prepared and in control of your situation will help you feel less stress. Follow these 9 tips for preventing and managing stress.1. Plan your time. Think ahead about how you are going to use your time. Write a to-do list and figure out what’s most important – do those things first. Be realistic about how long each task will take.2. Prepare yourself. Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.<ul ><li>Picture the event in your mind.</li><li>Stay positive.</li><li>Imagine what the room will look like and what you will say.</li><li>Have a back-up plan.</li></ul>3. Relax with deep breathing or meditation. Deep breathing and meditation are 2 ways to relax your muscles and clear your mind.<ul ><li>Find out how easy it is to <a href="http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#breathing" >use deep breathing to relax</a>. </li><li><a href="http://www.mayoclinic.com/health/meditation/HQ01070/METHOD=print" >Try meditating for a few minutes today</a>. </li></ul>4. Relax your muscles. Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax. <a href="http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/atwork/Pages/ergo_computers.aspx#muscular" >Check out these stretches you can do at your desk</a>.5. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=22">Get active</a>. Physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood.<ul ><li>Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.</li><li>Be sure to exercise for at least 10 minutes at a time.</li><li>Do strengthening activities – like sit-ups or lifting weights – at least 2 days a week.</li></ul>6. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=21">Eat healthy</a>. Give your body plenty of energy by eating vegetables, fruits, and protein.7. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicID=16">Drink alcohol only in moderation</a>. Avoid using alcohol and drugs to manage your stress. If you choose to drink, drink only in moderation. This means no more than 1 drink a day for women and no more than 2 drinks a day for men.8. Talk to friends and family. Tell your friends and family if you are feeling stressed. They may be able to help.9. Get help if you need it. Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression, post-traumatic stress disorder (PTSD), or anxiety. <ul > <li>If you are feeling down or hopeless, <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=33">talk to a doctor about depression</a>.</li> <li>If you are feeling anxious, <a href="http://www.nimh.nih.gov/health/publications/anxiety-disorders/how-to-get-help-for-anxiety-disorders.shtml" >find out how to get help for anxiety</a>.</li> </ul> A mental health professional (like a psychologist or social worker) can help treat these conditions with talk therapy (called psychotherapy) or medicines. Lots of people need help dealing with stress – it’s nothing to be ashamed of!

Start Today: Small Steps <ul><li>Talk to a friend or loved one about how you are feeling.</li><li><a href="http://www.cdc.gov/bam/life/frazzled.html">Share these tips about managing stress with your kids</a>.</li><li>Get active – take a break and go for a walk.</li></ul>

The Basics High blood pressure is the most important risk factor for stroke. You can help prevent stroke. These are the 6 most important steps you can take to lower your risk of stroke:<ul ><li>Keep your blood pressure in the normal range.</li><li>If you smoke, quit.</li><li>Keep your blood sugar (glucose) in the normal range.</li><li>Stay active and maintain a healthy weight.</li><li>If you have heart disease, treat it.</li><li>Keep your cholesterol (“koh-LEHS-tuh-rahl”) levels in the normal range.</li></ul>Making these healthy changes will also help lower your risk for heart disease and diabetes.Learn more about healthy living habits that can help prevent stroke:<ul ><li><a href="http://stroke.nih.gov/materials/brainbasics.htm" >Brain Basics: Preventing Stroke</a></li><li><a href="http://www.womenshealth.gov/heart-health-stroke/stroke-risk-factors/stroke-risk-factors-you-can-control.cfm" >For Women: Stroke Risk Factors You Can Control</a></li><li><a href="http://powertoendstroke.org/pdf/PTES_Guide_to_Fight_Stroke.pdf">Power To End Stroke: A Guide for African Americans [PDF - 1 MB]</a></li></ul>Am I at risk for stroke? High blood pressure is the number one risk factor for stroke.High blood pressure has no signs or symptoms, so be sure to get your blood pressure checked at least once every 2 years. Ask your doctor if you need to get it checked more often.Other risk factors for stroke include:<ul ><li>Smoking</li><li>Diabetes</li><li>Physical inactivity and obesity</li><li>An irregular heart beat (atrial fibrillation)</li><li>High cholesterol</li></ul>You are at greater risk for stroke as you grow older. You may also be more at risk for stroke if someone in your family has had one. Make sure you know your family’s medical history and share it with your doctor.What is a stroke? A stroke is sometimes called a “brain attack.” A Stroke happens when blood flow to the brain is blocked. Stroke is a leading cause of death in adults. It’s also a common cause of long-term disability in adults.What are the effects of stroke? Stroke can affect the whole body. A stroke can cause problems with:<ul><li>Thinking and speaking</li><li>Moving your muscles (paralysis)</li><li>Emotions</li></ul>How do I know if I’m having a stroke? A stroke happens suddenly, usually with little warning. Signs of a stroke include:<ul ><li>Trouble walking, dizziness, or loss of balance</li><li>Confusion, trouble speaking, or trouble understanding</li><li>Trouble seeing in one or both eyes</li><li>Feeling numb or weak in the face, arm, or leg, especially on one side of the body</li><li>Sudden, very bad headache</li></ul>Stroke is a medical emergency. Call 911 right away if you or someone you are with has signs of stroke. The chances of survival and recovery from a stroke are better if you get emergency treatment immediately.What’s the difference between a stroke and a TIA? A stroke causes brain damage, and a TIA doesn’t.TIA stands for transient ischemic (“is-KEM-ik”) attack. A TIA is when blood flow to the brain is blocked for a short period of time and there isn’t any damage to the brain. After you’ve had a TIA, you are at greater risk for a stroke.The signs of a TIA are the same as the signs of a regular stroke, but they don’t last as long. Never ignore a TIA. Call 911 right away if you or someone you are with has signs of stroke.

Take Action! If you smoke, quitting is one of the best things you can do to prevent stroke. Take these steps today to reduce your risk of stroke.<a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=11">Get your blood pressure checked</a>. High blood pressure is the most important risk factor for stroke. Get your blood pressure checked at least every 2 years starting at age 18. Ask your doctor if you need to get it checked more often.If your blood pressure is high, talk with your doctor or nurse about ways to lower it.<a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=24">Quit smoking</a>. Not smoking is one of the best things you can do to prevent stroke. After you quit smoking, your risk of stroke and heart disease start to go down.<a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=73">Take steps to prevent type 2 diabetes</a>. Having diabetes can increase your risk of stroke. You can help prevent type 2 diabetes by eating healthy and staying active. If you have diabetes, talk with your doctor or nurse about ways to keep your blood sugar (glucose) in the normal range.<a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=22">Get active</a>. Aim for 2 hours and 30 minutes every week of moderate aerobic activity, like walking fast or biking.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=10">Talk with a doctor about taking aspirin every day</a>. Aspirin can improve the flow of blood to the heart and brain. This lowers your risk of heart attack or stroke.Aspirin is not recommended for everyone. Your doctor can help you decide if aspirin is the right choice for you.<a href="http://healthfinder.gov/prevention/ViewTopic.aspx?topicId=14">Get your cholesterol checked</a>. Having high cholesterol can increase your risk of stroke. Talk with your doctor about having your cholesterol checked. If your cholesterol is high, you can take steps to lower it.<a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=21">Eat healthy</a>. Follow a healthy diet to help keep your blood pressure and cholesterol under control. Cut down on foods high in sodium (salt) and saturated fat. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=57">Get tips on how to eat less sodium</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=68">Get enough sleep</a>. Sleep is important for staying healthy. Sleep apnea is a sleep disorder that causes people’s breathing to pause during sleep. Sleep apnea increases the risk of stroke in middle-aged men and women who have gone through menopause.Talk to a doctor or nurse if you feel like you have trouble getting enough sleep.Know your family’s health history. Your family’s health history can give your doctor or nurse important information about your risk for stroke. <a href="https://familyhistory.hhs.gov/fhh-web/home.action" >Use this family health history tool</a> to keep track of your family’s health. Share this information with your doctor or nurse.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">Drink alcohol only in moderation</a>. Drinking too much alcohol can put you at risk for high blood pressure. High blood pressure is the major cause of stroke. If you drink alcohol, limit your drinking to no more than:<ul><li>1 drink a day for women</li><li>2 drinks a day for men</li></ul>

Start Today: Small Steps <ul><li><a href="http://yourdiseaserisk.wustl.edu/YDRDefault.aspx?ScreenControl=YDRQuiz&ScreenName=YDRstroke" >Check your risk for stroke</a>. <a href="http://healthfinder.gov/HealthTopics/../aboutus/disclaimer.aspx"><img src="http://healthfinder.gov/HealthTopics/../images/exit_disclaimer.png" alt="External Links Disclaimer Logo" border="0" width="10" height="10"/></a></li><li>Try deep breathing exercises to help manage stress.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/GettingStartedFitnessLevel.pdf">Measure your current fitness level [PDF - 803 KB]</a>. </li></ul>

The Basics Heart disease is the leading cause of death for both men and women in the United States. You can take steps to help prevent heart disease. You can take steps today to lower your risk of heart disease and heart attack. Heart disease is the leading cause of death for both men and women in the United States.To help prevent heart disease, you can:<ul ><li>Eat healthy and get active.</li><li>Watch your weight.</li><li>Quit smoking and stay away from secondhand smoke.</li><li>Control your cholesterol (“koh-LEHS-tuh-rahl”) and blood pressure.</li><li>If you drink alcohol, drink only in moderation.</li><li>Take steps to prevent type 2 diabetes.</li><li>Manage stress.</li></ul>Am I at risk for heart disease? You are at higher risk for heart disease if: <ul > <li>You are a woman over age 55</li> <li>You are a man over age 45</li> <li>Your father or brother had heart disease before age 55</li> <li>Your mother or sister had heart disease before age 65</li> </ul> The good news is that heart disease can be prevented.What is heart disease? When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.When someone has CHD, the arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque (“plak”), build up inside the arteries.Plaque is caused by:<ul><li>Fat and cholesterol in the blood</li><li>High blood pressure</li><li>Smoking</li><li>Too much sugar in the blood (usually because of diabetes)</li></ul>When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack. <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/cad/" >Learn more about CHD</a>.What is a heart attack? A heart attack happens when blood flow to the heart is blocked. Parts of the heart muscle may die.Signs of a heart attack include:<ul ><li>Chest pain, like uncomfortable pressure or squeezing</li><li>Trouble breathing</li><li>Pain or discomfort in the upper body, like the arms, back, neck, or jaw</li></ul>Not everyone who has a heart attack will have the same signs. <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/heartattack/signs.html" >Know the other common signs of a heart attack</a>. Call 911 right away if you think you or someone else is having a heart attack.

Take Action! Use spices and herbs to flavor your food instead of salt. Take steps today to lower your risk for heart disease.Know your numbers. High blood pressure and cholesterol levels can cause heart disease and heart attack.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=14">Get your cholesterol checked</a>. Men need their cholesterol checked at least once every 5 years. Women at risk for heart disease need their cholesterol checked once every 5 years. Some men and women may need to get their cholesterol checked more often.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=11">Get your blood pressure checked</a>. Starting at age 18, get your blood pressure checked at least once every 2 years. High blood pressure has no signs or symptoms.<a href="http://healthfinder.gov/HealthTopics//myhealthfinder/">Use the myhealthfinder tool</a> to get more screening recommendations based on your age and sex.Know your family’s health history. Your family’s health history can give your doctor or nurse important information about your risk for heart disease. <a href="https://familyhistory.hhs.gov/fhh-web/home.action" >Use this family health history tool</a> to keep track of your family’s health. Share this information with your doctor or nurse.If you are worried about a family member’s risk for heart disease, <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=49">use these tips to start a conversation about heart health</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">Quit smoking</a>. When you quit smoking, your risk of having a heart attack goes down. Call 1&#8209QUIT&#8209NOW (1-800-784-8669) for free support and to set up your quit plan.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=10">Talk to your doctor about taking aspirin every day</a>. Aspirin can improve the flow of blood to the heart and brain. This reduces your risk of heart attack or stroke. Aspirin is not recommended for everyone. Your doctor can help you decide if aspirin is the right choice for you.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. A heart healthy diet includes foods that are low in cholesterol, fat, and sodium (salt). <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=2">Use this shopping list to find heart healthy foods</a>. Check out these heart healthy recipe collections: <ul> <li><a href="http://hp2010.nhlbihin.net/healthyeating/Default.aspx?AspxAutoDetectCookieSupport=1" >Keep the Beat™</a> </li> <li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/syah/index.htm" >Stay Young at Heart</a></li> <li><a href="http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf" >Heart Healthy Home Cooking African American Style [PDF - 3 MB]</a></li> <li><a href="http://www.nhlbi.nih.gov//health/public/heart/other/sp_recip.pdf" >Delicious Heart Healthy Latino Recipes [PDF - 3 MB]</a></li> </ul> <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm" >Get heart healthy tips for dining out</a>. For example, ask for a salad instead of chips or french fries. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=25">Watch your weight</a>. Extra weight can lead to high cholesterol, high blood pressure, and diabetes. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease. <a href="http://www.nhlbisupport.com/bmi/">Use this calculator to figure out your BMI (body mass index)</a>. <a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Regular physical activity can help prevent heart disease. Aim for 2 hours and 30 minutes of moderate aerobic activity each week. This includes walking fast, dancing, and biking.If you are just getting started, try walking for 10 minutes a day a few days a week. Then add more activity over time.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=16">Drink alcohol only in moderation</a>. If you choose to drink alcohol, only have a moderate amount. This means no more than 1 drink a day for women and no more than 2 drinks a day for men.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=45">Manage stress</a>. Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=73">Take steps to prevent type 2 diabetes</a>. When you have diabetes, there is too much glucose (sugar) in your blood. Over time, if it’s not controlled, diabetes can cause serious health problems like heart disease, stroke, and blindness.The good news is that you can do a lot to prevent or delay getting type 2 diabetes.

Start Today: Small Steps <ul><li><a href="http://www2c.cdc.gov/podcasts/player.asp?f=8524" >Listen to this podcast on the causes of heart attacks</a>.</li><li>Take a 20-minute walk around your neighborhood.</li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/chol/chol_iq.htm">Test your cholesterol and heart disease knowledge</a></li></ul>