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In the earlier parts of this series, we’ve learned what heart disease is, the fact that many women are at risk for developing heart disease, and how to work with your doctor to find out your personal risk for developing this disease that is the number one killer of American women. Now you’re ready to take action to improve your chances of living a long and healthy life.

Research shows that women can lower their heart disease risk enormously – by as much as 82 per cent – simply by leading a healthy lifestyle. In most cases, that means following a heart-healthy eating plan, getting regular physical activity, maintaining a healthy weight and not smoking. Some people may also need to take medication to control risk factors.

You can greatly improve the condition of your heart by eating healthfully. An excellent plan to follow is the Dietary Guidelines for Americans Food Guide Pyramid. These guidelines suggest you choose a diet low in saturated fat and cholesterol; choose a variety of whole grains daily, choose a variety of fruits and vegetables daily; moderate your intake of sugars in food and beverages; choose and prepare foods with less salt; and, if you use alcohol, do so in moderation.

If you have high or high-normal blood pressure, you can help lower it by following the “Dietary Approaches to Stop Hypertension” or DASH eating plan. DASH emphasizes fruits, vegetables, whole grains and low-fat dairy products, and limits red meats, sweets and beverages that contain sugar. Salt and other forms of sodium affect blood pressure, so you should consume no more than 2400 mg of sodium daily.

If you need to lower your LDL cholesterol, you may want to consider a program called TLC, which stands for “Therapeutic Lifestyle Changes.” TLC calls for increased physical activity, weight control and a special eating plan. When using the TLC eating plan, you should have less than 7 per cent of daily calories from saturated fat, less than 200 mg of dietary cholesterol each day and just enough calories to achieve or maintain a healthy weight.

Learn New Moves :

Regular physical activity is a powerful way to keep your heart healthy. To get benefits, you only need to do 30 minutes of moderate-level activity at least five days a week. Examples of moderate activity include brisk walking, gardening or bike riding. If bad weather keeps you indoors, try climbing stairs, energetic house cleaning or even marching in place during your favorite sitcom. If necessary, you can choose shorter exercise periods of at least 10 minutes each, as long as you total 30 minutes of activity that day.

From midlife on, women can particularly benefit from weight-bearing activities, which keep bones healthier. Good weight-bearing activities include walking, lifting hand weights and carrying groceries. Also helpful are activities that promote flexibility and balance, such as T’ai Chi and yoga.

If you are overweight, taking off pounds can directly reduce your chances of developing heart disease. Even a small weight loss will help to lower your risk of heart disease and other medical conditions. At the very least, try to avoid gaining additional weight.

With weight loss, as with many other things, there are no quick fixes. Lasting weight loss requires a change of lifestyle, including sticking to a low-calorie diet and getting regular physical activity.

Aim to lose 1/2 to 2 pounds per week. If you have a lot of weight to lose, ask your doctor, a registered dietician or a qualified nutritionist to help you develop a sensible plan for gradual weight loss.

One important strategy for successful weight loss is learning to judge portion sizes. When you check food labels for calories, fat and sodium, you should remember to notice the serving size. Is the nutritional data on the label based on a serving size of one cup of carrots, one-half cup of ice cream, 10 peanuts or one cookie? Just knowing how many of your daily calories your are “spending” on that sliver of pie can help you remember to make healthier food choices.

Kick the Smoking Habit :

There is nothing easy about giving up cigarettes, but with a plan of action, you can do it. Become aware of your personal smoking “triggers” – the situations that typically bring on the urge to light up – and replace them with new activities. Eat healthfully, get regular physical activity and ask family and friends for support.

You may also want to participate in an organized program to help people stop smoking, or consider one of several medications used for this purpose. Ask your doctor for recommendations on the best course for you.