Seven Steps to a Healthier Lifestyle

Obviously, there’s no fail-proof formula for a long, healthy life. But if you can incorporate these seven steps into your everyday life, you’ll be well ahead of the game.

1. Stop smoking. In just one smoke-free year, you’ll cut your risk for heart disease in half!*

2. Relax. Take time to unwind and learn to control your stress.

3. Exercise. Be more physically active–-aim for at least 30 minutes of exercise per day.

4. Manage your weight. Maintaining a healthy weight can lower blood cholesterol levels, reduce strain on your heart and help lower blood pressure.

5. Eat healthily. Good nutrition can help you maintain healthy cholesterol and blood pressure levels. Remember, a heart healthy diet can also be varied, simple and delicious.

• Cut back on saturated and trans fat.

• Choose low-fat dairy foods, lean meat and soft (vegetable oil-based) spreads (like Promise®).

• Eat plenty of fruits and vegetables.

• Eat fish twice a week—choose oily fish containing omega-3 fatty acids (e.g., herring, mackerel, salmon, sardines, tuna–including canned fish).

• If you choose to drink alcohol, do so in moderation: one drink per day for women, two per day for men.

• Choose whole grain, high-fiber foods such as whole wheat, whole grain oats and oatmeal, rye, barley and corn. Look for the word “whole” or “whole grain” on the Ingredient List of products.

• Try to get 25 grams of fiber daily.

• Avoid excessive amounts of salty foods, like processed meat, cheese and snack foods, and reduce the amount of salt added in cooking and at the table.

6. Watch your blood pressure. There are no warning signs for high blood pressure, making it all the more important to get it checked regularly.

7. Get advice. Check with your doctor or dietitian for more information on steps you can take to improve your heart health.

*Information was taken from the Center for Disease Control tobacco fact sheet.
http://www.cdc.gov/tobacco/factsheets/
HealthEffectsofCigaretteSmoking_Factsheet.htm



HEART HEALTH GUIDE ARTICLES
• How Your Heart Works
• What's Your Risk for Heart Disease
• Seven Steps to a Healthier Lifestyle
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Promise® SuperShots® for cholesterol and Spreads
Foods containing at least 0.4g per serving of plant sterols eaten twice a day with meals for a total daily intake of at least 0.8 g, as part of a low saturated fat, low trans fat and low cholesterol diet, may reduce the risk of heart disease. A serving of Promise® SuperShots® provides 2.0g plant sterols. A serving of Promise activ® Spreads provides 1.0g plant sterols.

Promise® SuperShots® for blood pressure is a good source of potassium and low in sodium. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke

Promise® Buttery Spreads
Promise® Buttery Spread can help maintain a healthy heart when eaten instead of butter or margarine, as part of a diet low in saturated fat, trans fat and cholesterol. Promise® Buttery Spread contains 8g total fat and 1.5g saturated fat per serving. It can be used in the preparation of heart healthy recipes when substituted for butter or margarine.

The Promise® website is intended to provide general information for healthy people. If you have heart disease or related conditions, (such as diabetes, obesity or high blood pressure) or if you have questions about your heart health or your health in general, please see your doctor.