Bike For The Heart

Thanks for Making Our 2009 Event a Huge Success
Together We Raised Over $300,000

For a few magical hours on Sunday, October 11, Sister to Sister: The Women's Heart Health Foundation took over Washington, DC's famous Pennsylvania Avenue to give families the ride of a lifetime down America's Main Street. Over 1,000 people turned out for this chance to get together with loved ones and get moving to lower their risk of heart disease in a memorable, meaningful way.

Perfect fall weather provided a glorious backdrop to our many celebrity-studded activities. Headliners included Washington Wizards' basketball star Caron Butler and DC's own Mayor Adrian Fenty, who rode in our Heart of the Nation Time Trial -- a race that boasted many award winning cyclists, including international phenom Evelyn Stevens. Inside the Verizon Center, radio personality Chilli Amar led hundreds of spinners in a center court session, while outside on Abe Pollin Way the world-famous clowns of Ringling Bros. and& Bailey® treated children of all ages to a big-top style spectacle of spellbinding comedy. Clown college, tricycle races, and red-rubber noses for every participant just added to the fun! So did an endless stream of prizes, donated by a host of generous sponsors and supporters.

Every dollar raised through Bike For The Heart goes directly to fund Sister to Sister's heart screenings and other programs to identify women at risk and reverse the effects of heart disease – the #1 cause of death in women. Special thanks goes to Greg Pellegrino, our #1 fundraiser, and Irene Pollin, Sister to Sister's founder and the visionary behind Bike For The Heart – an event that will now become a Sister to Sister tradition.

View more photos from 2009 BIKE FOR THE HEART!

It's not too late to get involved in this good cause:

Make a donation to Sister to Sister
Learn more about heart disease
Find out how to live a heart healthy lifestyle

Thank you to our generous sponsors who have made a commitment to support Sister to Sister's BIKE FOR THE HEART:

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Thank you to our Media & Entertainment Sponsors:

Get Screened

Getting screened is one of the most important steps you can take to manage your heart health – even if you think you’re healthy. Just a handful of simple, quick tests can help you determine whether you have any conditions that can affect your risk of heart disease, helping you take control of your health.

Where can you get tested?

You can have your heart health screened in many places:

• Find a Sister to Sister Heart Health Fair near you. Sister to Sister offers heart health tests and a follow-up consultation with a healthcare representative to help you understand what your numbers mean.

• Use our Screening Locator tool to find a provider in your neighborhood.

• Visit your doctor's office. If you've been getting annual physicals, you may have already had some or all of the tests included in a screening so call first to check.

What tests should you get?

A basic heart disease screening to identify any risk factors will include a blood pressure check plus a simple blood test to measure blood glucose and cholesterol. It may also include an obesity screening and a review of your family health history.

Blood Glucose
A blood glucose test measures the amount of sugar (glucose) in a sample of blood. Sister to Sister offers nonfasting (random) blood glucose tests. See your healthcare provider or visit your local clinic for a fasting blood glucose test. Keep in mind that you must not eat for at least 8 hours before the fasting blood glucose test.

Blood Pressure
Blood pressure is the push made as your heart pumps blood through your body. It is measured by placing a cuff on your arm and pumping it with air to achieve a gentle squeeze, then release. Blood pressure is recorded as two numbers: your systolic pressure (the pressure as your heart contracts to push blood out) "over" your diastolic pressure (the pressure as your heart fills with blood).

Cholesterol, Including Triglycerides
A cholesterol blood test, also called a lipid profile, tells the types, amount and distribution of the various fats (lipids) found in your blood. This test will assess your total cholesterol, HDL and LDL levels, and triglycerides.

Obesity Screening
Too much body fat, or obesity, is a risk factor for heart disease. Body fat is measured in two ways: 1) Body Mass Index (BMI) is a measure of your weight relative to your height. The calculation helps to determine if you have a healthy or unhealthy percentage of body fat. 2) Measuring your waist circumference is another way to find out if your weight puts you at risk for heart disease. A waist measurement greater than 35 inches for women is high, and a high waist measurement increases your risk for heart disease.

Family Health History
Family history strongly influences your risk of heart disease. Having a father or brother with heart disease before age 55, or a mother or sister with heart disease before age 65, can contribute to your risk. Be sure to talk with family members before your heart screening so that you can answer any questions related to your family heart history, and always let your doctor know about your family history. Learn more about your family history.

After You Get Screened

• Ask for your test results. Make sure you get a written record of all your numbers and know what they mean.
• Review your results with your doctor. If your numbers show that you are at risk for heart disease, talk with your doctor to develop a plan to improve your heart health. Take along our Questions to Ask Your Doctor.

Eat Heart Healthy

We know that making healthy choices about meals and snacks can be tough. That's especially true if you don’t know which foods are best for your heart or how much of them you should eat. Lucky, a few simple guidelines can help you make sense of it all. Remember, heart healthy food can be delicious!

What makes a meal plan “heart healthy”?

A heart healthy meal plan helps you control your risk factors by keeping your fat, cholesterol, and blood pressure low. Every day, you should try to get:

• less than 30 percent of your calories from fat (no more than 8 to 10 percent from saturated fat)
• less than 300 mg of cholesterol
• less than 2400 mg of sodium

How much food is enough food?

Understanding serving size doesn't have to be difficult! Check out our information on recommended portion sizes. Your goal should be to take in enough calories to maintain a healthy weight, but not more than that--easier said than done, we agree! To decide how many calories you should consume each day, talk to your doctor or a nutritionist. Always make sure to consult your doctor before making major diet changes.

What foods should you eat?

There are six food groups, each with its own daily serving recommendation. Below is a list of some examples of heart healthy choices for each food group, but don’t let this list limit you. Explore the food shelves at your grocery store and create your own shopping list of heart healthy foods you enjoy.

Food group: milk, yogurt, and cheese
Daily recommendation: 2-3 servings
Suggested foods: fat free or 1% milk; cheese with 3 grams of fat or less per serving; low-fat or non-fat yogurt

Food group: meat, poultry, fish, dry beans, eggs, and nuts
Daily recommendation: 2-3 servings
Suggested foods: lean cuts of meat; chicken or turkey (white or light meat); white meat fish; luncheon meats (95-99% fat free); shellfish;* dry peas and beans; reduced fat peanut butter; tofu; eggs, egg whites, or egg substitutes

Food group: vegetables
Daily recommendation: 3-5 servings
Suggested foods: any fresh, frozen, or canned** vegetables without cream or cheese sauce

Food group: fruit
Daily recommendation: 2-4 servings
Suggested foods: any fresh, canned, dried, or frozen fruits without added sugar; fresh or frozen juices without added sugar

Food group: bread, cereal, rice, and pasta
Daily recommendation: 6-11 servings
Suggested foods: whole wheat bread; bagels; grains; soft corn or whole wheat tortillas; low fat crackers including saltines or rice crackers; spaghetti or macaroni noodles

Food group: fats, oils, and sweets
Daily recommendation: use sparingly
Suggested foods: low fat cookies such as animal crackers, devil’s food cookies, fruit bars, ginger snaps, or wafers; angel food cake or other low-fat cakes; low-fat frozen yogurt, sorbet, or sherbet; margarine; vegetable oils including canola, olive, corn, peanut, sunflower, safflower, and sesame oils

*Shellfish is high in cholesterol. Limit the amount of shellfish you eat to avoid having more than 300 milligrams per day.
**Keep in mind that canned vegetables may be higher in sodium.

Are all healthy foods created equal?

Within each food group, there are good foods and bad foods. For example, white bread is less nutritious than wheat bread because it contains less fiber and fewer vitamins, and low-fat yogurt is better for you than regular yogurt. Many prepared and frozen foods are high in saturated fat and cholesterol. Look for frozen food packages that say, "Light," "Lean," "Reduced Fat," "Reduced calorie," "Healthy," or "Diet." These will be lower in saturated fat, cholesterol, calories, and/or sodium than the regular versions.

When choosing prepared foods, choose vegetables, pasta and grain salads and side dishes made without high fat mayonnaise and oil. Steer clear from high saturated fat meats, dressing and other spreads, and dishes with creams and other sauces. Fruit salad is usually available and is always a great choice.

Even when you prepare food from scratch, you can choose to make it heart healthy.

Maintain a Healthy Weight

We often equate getting to a healthy weight with dieting. How many times have you said, “The diet starts tomorrow!” only to find that you didn’t start the diet or went off it a week or two later?

Turns out, getting to a healthy weight means so much more than just dieting. It’s about eating healthfully, habitually and getting active -- it’s about lifestyle change. Sister to Sister can help you make lifestyle changes to achieve permanent weight loss and get heart healthy.

Eating for a healthy weight

Reducing the amount of calories you eat may be simpler than you think, and you can still have great-tasting, satisfying meals that can be easily prepared.

• Eat more fruits, vegetables, and whole grains, and fewer fatty or sweet foods.
• Eat a variety of foods to keep eating fun and satisfying.
• Find heart healthy recipes to keep your food plan fresh and inviting. Start by looking through our list of heart healthy foods and finding recipes for the foods you know and like.
• Watch your portions and measure your food whenever possible. To lose or maintain a healthy weight, you have to watch what and how much you eat.
• Remember that a very low-calorie diet isn't a healthy long-term strategy. Be careful not to eat fewer than 1,200 calories a day – this isn’t generally recommended for women. If your calorie intake is too low, you run the risk of not getting all the nutrients you need for good health.
• Restaurant meals don’t have to sabotage healthy eating habits. Check out Sister to Sister’s tips for eating out and learn what and how to order.

Getting active for weight loss

Changing what and how you eat can certainly help you lose weight, but adding activity to your lifestyle can speed up the process, improve your mood, and make your body stronger.

• Cutting 500 calories from your daily diet can help you lose about a pound a week, but adding a 30-minute brisk walk four days a week can double your rate of weight loss.
• Engaging in aerobic exercise, such as walking, for more than 30 minutes most days of the week is one of the best ways to lose body fat.
• Incorporating activity into your everyday life, such as taking the stairs rather than the elevator, helps to burn extra calories.
• Check out our tips to get moving and find activities that match your lifestyle.

Strategies for success

Successful weight loss begins with a personalized plan. These five steps can help.

Step 1: Set goals
Effective and lasting weight loss happens slowly over time. You can greatly improve your heart health by losing just five to ten percent of your starting weight – slowly, at a rate of one to two pounds lost per week. That doesn't mean you have to stop there, but it’s a great beginning target.
Any successful plan begins with small, attainable goals that are right for you. The goals should be:

• Specific and measurable
• Attainable
• Forgiving

Your overall goal is to lose weight and maintain that new weight. The specific goals to get there are about your lifestyle habits. Changing your eating and physical activity habits will lead to long-term weight loss and new lifelong habits.

Goals will be different for each person. Here are some examples:

• If you’re just getting started:
  • Walk for 10 minutes, 3 days each week.
  • Drink eight glasses of water each day.
  • Write down what you eat and calculate the calories using a calorie counter

• If you’ve been at it for a while:
  • Walk 30 minutes, 3 days each week.
  • Add three servings of fruits or vegetables to your daily food plan.
  • Choose low-fat versions of dairy foods, cheese, and meat.

• If you’re ready to take it to the next level:
  • Walk for 30 minutes, 5 days each week.
  • Measure your portions and eat 1200 calories each day.
  • Add a serving of fish to your weekly diet.

By making small changes and forgiving yourself if you happen to stray from your plan once in a while, you’ll stay motivated and focused.

Step 2: Write down your goals
Writing down your goals -- and the reasoning behind them -- lends importance to the work you are doing and helps you stay focused.

• Be specific about your goals, plus why and how you plan to achieve them.
• Record a few words each day regarding how you feel about each goal and your progress toward it.

Step 3: Track your numbers
Your weight will fluctuate day to day based on factors like water retention, so don’t expect to see results every day. Still, you’ll want to keep track of how your weight is changing:

• Step on a scale one time per week -- no more, no less. By weighing yourself weekly, you can track real changes and avoid getting discouraged by day to day changes in your weight.
• Measure your waist circumference every month. Keep in mind that you may not see results right away, especially if you have a lot of weight to lose.
• Tracking your progress can be very motivating. But if it reveals that what you’re doing doesn’t seem to be working, do contact your doctor.

Step 4: Build slowly
Once you’ve followed your goals for a month or two, add on two or three more goals to pursue. Again, make them measurable, attainable, and forgiving. By building upon small changes, you’ll start to see results -- and every small change you make can lower your heart disease risk.

Step 5: Reward yourself
Rewarding yourself along the way can help motivate you to keep going. Buy yourself a small gift or perhaps indulge in an uninterrupted hour to take a hot bath. Whatever treat signals “good job” to you, just be sure it is something other than food!

Most people reward themselves after a certain period of time or after they’ve accomplished a particular goal. Choose the system that is best for you.

• Time: At the end of each successful week and month, reward yourself.
• Goal: Once you’ve accomplished a specific goal, such as losing five pounds or adding three servings of vegetables to your daily food plan, reward yourself. Make sure the goals are small and that they can be accomplished within a few weeks or a month.

Step 6: Get emotional support
Getting to a healthy weight is always easier if you have people supporting your effort. Engage friends or family members to set their own goals and join you, or simply to cheer you on. Also, visit the Sister to Sister online community to talk with other women who are on the same weight-loss journey toward heart health.

Get Moving

Finding the time and energy to exercise can be difficult, we know. But physical activity is important — critical, in fact — if you want to lower your heart disease risk.

You may be surprised to learn what qualifies as “physical activity.” It’s not just training for a marathon or lifting weights at the gym. Walking to work, gardening, square dancing on a Saturday night...anything and everything that gets you moving counts.

Sounds more appealing already, eh? No matter your starting point, here’s how to increase your activity level without feeling overwhelmed.

Get started

• Set measurable goals that you think you can keep. You can always build on them as you get stronger.
• Keep an activity journal. Having a written record will help you recognize your successes and motivate you to keep progressing.
• Choose activities you enjoy. If you don’t like an activity, you won’t want to do it regularly. For instance, why force yourself to walk on a treadmill when you’d happily volunteer to walk outside?
• Build your support network. You will be much more likely to keep up a routine if you have a family member, friend, or coworker counting on you.
• Plan it out. Start each day knowing what kind of activity you will do and for how long. If you’re going to be walking, running, or biking, it helps to plot your route in advance. Our Map My Walk tool can help.

Determine your activity level

• Step 1. You are just getting started. You do not participate in any physical activity.
• Step 2. You participate in some moderate physical activity each week but could use more.
• Step 3. You are physically fit and want to maintain your level of activity.

Step 1: You are just getting started

• Commit to small, manageable goals. Start with 10-minute chunks of activity time a couple days each week.
• Choose activities you like. Walk during your break at work or while you are at the mall. Push your child in a stroller. Dance to your favorite music. Play tag with your kids.
• Maintain your goals for two weeks, than add another five minutes of time to each goal.
• Build up to 30 minutes of activity, three days per week. The activity doesn’t have to happen all at once. Three 10-minute sessions can provide the same health benefits as one 30-minute session.

Step 2: You want to increase your activity level.

• Increase your activity time. If you are already active for 30 minutes, three times per week, aim for 45-minute sessions instead.
• Add more days to your routine. If you are already exercising three days per week, why not go for five?
• Increase the intensity of your activity. As you get stronger, you’ll be able to push yourself harder. If you already walk, add in a walk-jog once or twice each week. Alternate walking and jogging throughout the 30-minute session.
• Don’t do the same kind of exercise each time. Check out a fitness video from the library to try something different. If you normally walk on flat terrain, try walking hills (or increasing the incline on a treadmill). If you’re a gym-goer, try out a new machine.

Step 3: You Want to Maintain Your Activity Level

• Alternate between more vigorous exercise and moderate activity.
• Remember to mix things up. If your muscles get used to the same old routine, you won’t continue to get the same benefits.
• Do muscle strengthening exercises two days per week. Include all the major muscle groups, including legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session.

“Everyday” activity counts, too!

In addition to your planned exercise activity sessions, increasing your everyday activity can have benefits foryour heart.

• Take the stairs rather than the elevator or escalator.
• Park further away from the door and walk.
• While watching TV, use commercial time to do stretches or stomach exercises.

Manage Stress

Stress is much more than an emotion. It can put a physical strain on your heart or worsen other heart disease risk factors. Fortunately, there are ways to manage your stress and improve your health!

The first step to stress management is recognizing what makes you stressed and learning how to react. After you’ve identified your sources of stress, you can try to avoid them. When you do feel stressed, the following techniques can help you gain control of your situation and stay positive.

7 Steps to Less Stress

1. Take time for yourself every day. Women often spend a lot of time caring for the people around them – their family, their friends, and even their coworkers. But it’s important for you to remember that you’re important, too! Simple daily activities like the ones below can help you clear your head and reduce your stress.
   • Listen to soothing music.
   • Write in a journal.
   • Take a hot shower or bath.
   • Pause, reflect, and think about something positive – a favorite place or a happy memory.
2. Create a support system. Talk with women who get your life. Take time to enjoy heart healthy activities with a friend or family member (click here for ideas), or visit the Sister to Sister online community to find other women on the journey to a healthier heart.
3. Practice relaxation techniques. These techniques can slow your heartbeat and breathing, helping you to feel calmer.
   • Breathe deeply. Inhale deeply through your nose to a count of four, hold for two seconds, and then exhale out your mouth to a count of four. Repeat five to 10 times.
   • Relax your muscles. Sit quietly and close your eyes. Start by tensing then relaxing the muscles of your feet. Move up your body, tensing then relaxing each body part. Focus on steady, calm breathing.
   • Meditate. Use a meditation tape or guided imagery to take your mind to a soothing and relaxing place.
4. Get your body moving. Activity helps to relieve the tension in your body and makes you feel better. If you don’t have time for a workout, there are plenty of other ways to get your blood pumping and your feel-good hormones going. Ten minutes is all you need!
   • Walk the halls or stairs of your office.
   • Do jumping jacks, sit-ups, or push-ups in place at home.
   • Take a walk with a friend.
   • Dance to your favorite music.
5. Get enough sleep. Easier said than done, we know. But making sleep a priority -- ideally, seven to nine hours each night – provides a built-in stress reducer for your body!
   • Try to go to sleep at the same time every night.
   • Do something calming before bed, such as reading a book.
   • If you have persistent thoughts, write them down in a journal to help clear your mind.
   • Limit caffeine products after 4 p.m.
   • Cut back on alcohol.
6. Eat healthy foods. Choosing healthy foods can lower your blood sugar and make you feel calmer.
   • Fuel up on fruits, vegetables and proteins.
   • Eat whole grains, such as wheat bread and crackers.
   • Limit caffeine and sugar.
7. Limit alcohol. Alcohol may seem like it relaxes you, but drinking too much raises your blood pressure and disrupts sleep.

Stop Smoking

Giving up cigarettes can be tough, but it is possible! Although quitting isn’t easy, many former smokers have succeeded in putting tobacco behind them for good. Here are some tips that can help you become one of them.

Before You Quit

• Set a quit date.
• List your reasons to quit. By writing out your reasons, you’re affirming your desire to stop smoking and reminding yourself of why you need to do it now. Refer back to the list when you feel like you might relapse.
• Throw away your cigarettes, lighters, and ashtrays. By getting rid of them, you’re sending the message that you’re committed to quitting. Keeping them around in your house, car, or workplace will make it easier to relapse, and harder to think of yourself as a nonsmoker.
• Get support from your friends and family. Ask the people around you for encouragement. Most of your friends and family will probably be happy to see you taking steps to better health, and by letting them know that you’re stopping, you can prepare them for any irritableness you might show in the first few days.
• Consider nicotine replacement products. Some people have more success quitting smoking when they incorporate a nicotine replacement product, such as gum or the patch, into their plan. If you’re interested in using one of these products, talk to a health care provider about which one is right for you. If you’ve recently had heart problems, be sure to mention this to your health care provider.

After You Quit

• Avoid temptation. Think about your triggers for smoking. Do you smoke when you’re in certain places or with certain people? Stay out of these situations, and you’ll be more able to succeed. If you have friends who smoke, ask them not to smoke around you.
• Look for new activities to reduce your stress and keep your mind off cigarettes. Enrolling in a fitness class and finding new hobbies are great ways to replace your old habits with healthy ones. Focus on activities that help you reduce stress, such as yoga or Pilates, or hobbies that keep your hands busy, such as pottery or painting.
• Reward yourself for reaching milestones. If you’ve gone a few days, a week, or a month without smoking, congratulations! Stopping isn’t easy, and you should make an effort to recognize what you’ve accomplished. One way to reward yourself is to set aside the money you’d be spending on cigarettes, and use it to buy yourself a weekly treat.
• Remind yourself of the benefits. Think about all the ways you’re helping yourself by giving up smoking. If you’ve gone a few days without a cigarette, you should already be seeing some results. Focus on what you’ve achieved already and how proud you’ll be when you hit your next milestone.
• Exercise more often. Once you’ve stopped smoking, you’ll be able to exercise without as much shortness of breath. Take advantage of this to incorporate more physical activity into your life. Exercise can improve your mood, help you control your appetite, lower your blood pressure, and keep your mind off cigarettes. Take a look at Sister to Sister’s exercise suggestions and choose an activity that works for you!
• Listen to success stories from others who’ve quit successfully. Many women have quit smoking, and they’ve gone through the same challenges you’re facing now. If you know someone who has stopped smoking, talk to her about the experience.

When You’re Craving a Cigarette

• Substitute sugarless gum, raw vegetables, or other alternatives to keep your mouth busy. Some people chew on coffee stirrers, straws, or cinnamon sticks to resist the urge for a cigarette.
• Use deep breathing techniques. Smokers breathe deeply as they inhale the smoke from cigarettes. If the desire for a cigarette strikes you, breathe deeply and picture the clean, fresh air that’s filling your lungs. As you breathe, remind yourself of the reasons you quit and the benefits you’ll enjoy as a non-smoker.
• Wait. Delaying for even five or ten minutes can help overcome strong urges to smoke. Use the time to think about why you quit and how you’ll feel if you start smoking again.

Remember, you’re not alone! Your friends, family, and Sister to Sister will all support you as you make heart healthy changes.

Cooking Tips

Now that you have your healthy foods in front of you, what should you do with them? When you start cooking, you should know that both certain ingredients and preparation methods can add unwanted saturated fat and cholesterol to your dishes – but there are plenty of ways to keep things both healthy and tasty.

Sister to Sister's Recipe Finder is a great resource for recipes that taste great and are good for your heart, too. You can also use the tips below to give your family's mealtime standbys a heart healthy overhaul.

Cook out fat

• Bake, broil, microwave, poach, or steam.
• Roast vegetables, skinless chicken, and lean meats on a rack.
• Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil, or reduced-sodium broth.
• Grill seafood, chicken, or vegetables.

Rethink condiments

You don’t have to give up taste to keep your saturated fat and cholesterol intake low. Here are some substitutions that will leave you feeling satisfied.

• Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! Substitute with ¼ cup salsa for 0 grams of saturated fat and no cholesterol.
• Two tablespoons of regular creamy Italian salad dressing will add an extra 3 grams of saturated fat and 18 grams of fat to a salad. Using reduced-fat Italian dressing instead adds no saturated fat and just 2 grams of unsaturated fat.

Spice things up

There are plenty of tasty alternatives to salt. Here are some spices and other substitutions that can make even the healthiest foods flavorful.

• Herbs - oregano, basil, cilantro, thyme, parsley, sage, rosemary
• Spices - cinnamon, nutmeg, pepper, paprika
• Reduced fat or nonfat salad dressing
• Mustard
• Catsup
• Reduced fat or nonfat mayonnaise
• Reduced fat or nonfat sour cream
• Reduced fat or nonfat yogurt
• Reduced sodium soy sauce
• Salsa
• Lemon or lime juice
• Vinegar
• Horseradish
• Fresh garlic
• Fresh ginger
• Spray butter flavoring (not made with real butter)
• Red pepper flakes
• Grated parmesan cheese (just a sprinkle)
• Sodium-free salt substitute
• Jelly or fruit preserves

Eating Out Tips

Choosing heart healthy foods doesn’t mean that you can’t eat at restaurants or at social events. By keeping a few guidelines in mind, you can sit back and enjoy eating out!

At a Restaurant

• Try to pick restaurants that have low saturated fat, low cholesterol menu choices.
• Before you go, check out the menu and plan what you will eat.
• Start your meal with a broth-based soup. This can help you eat less of your entree.
• Avoid entrees with descriptions that include the words creamy, fried, and buttery.
• Choose menu items that include the words steamed, broiled, poached, or baked.
• If available, choose fat-free salad dressings and ask for them to be placed on the side. This way, you can control your portion.
• Ask for your meal to be prepared without oil, butter, or salt. Don’t be afraid to make such special food preparation requests – it’s your right as a paying customer.
• To control serving sizes, order a side-dish or appetizer-size serving for your entrée. You might also split an entrée with a companion or re-portion an entrée before eating, box the excess, and take it home.
• Substitute steamed veggies for your side.
• When ordering pizza, order vegetable toppings like green peppers, onions, and mushrooms instead of meat or extra cheese. To make your pizza even lower in saturated fat and cholesterol, order it with half the cheese or no cheese.

At a Social Event

• Don’t arrive hungry. Eat an apple or brothy soup before leaving home. Feeling hungry makes it harder to make smart choices.
• Limit alcohol intake to keep your decision-making clear.
• Check out the food at a buffet and plan what you will eat before taking a plate.
• Make your contribution to a potluck dinner tasty but healthy using our heart healthy Cooking Tips. That way, you’re sure to have at least one heart healthy item to choose from.
• Stay away from the area where the food is being served so you won’t be tempted to overeat.
• Don’t be embarrassed to say no to high fat foods. You don’t have to explain, just smile and say, “Thank you, but not for me!”
• Just do your best. If you aren’t as successful at making healthy choices as you would like to be, put away the guilt and make better choices at your next meal.

Portion Control

To reach or maintain a healthy weight, you have to watch what you eat — literally. That’s because your brain can trick you into thinking you’re eating less than you actually are. Here’s how to keep your portion sizes reasonable.

Sizing Things Up

The serving size on a nutrition label is not a recommended amount of food to eat, but a quick way of letting you know the calories and nutrients in a certain amount of food. As you read nutrition labels, you may be surprised to learn how many servings are actually in a food package. The sample label below indicates that the can contains two servings that are 250 calories each.

Source: NHLBI

A portion indicates how much of a food you choose to eat at one time. While most of us try to limit our portion sizes to a single serving, we’re not always successful. Learning to eyeball a reasonable portion size in relation to everyday items is one strategy that can help.

You can also measure portion size using a food scale or other device and the guidelines below.

10 Steps to Portion Control

Portion control can be tricky, so try these simple strategies for keeping your portion sizes in check.

1. Get smart about nutrition labels. In addition to serving size, make sure to read the servings per container information to understand how many servings a food package contains.
2. Measure your food. Invest in measuring cups and measuring spoons until you are comfortable eyeballing reasonable portions.
3. Use smaller plates and bowls. Food portions look bigger and more appetizing when served in smaller dishes.
4. Wait before you take seconds. It takes about 20 minutes for your body to register that it’s full. If you’re still hungry after 20 minutes, try a small second helping.
5. Keep serving plates in the kitchen. You are more likely to give yourself reasonable portions and skip extra helpings if serving dishes don’t join you at the table.
6. Break between bites. Put your folk down between bites to ensure you eat slowly and feel yourself getting full.
7. Don’t eat straight from the package. It’s easy to overeat when you’re reaching into a food bag. Instead, measure your portion into a dish before eating.
8. Divide your plate into four sections. Fill half your plate with vegetables, one-quarter with a lean meat such as grilled chicken breast, and one-quarter with a whole grain such as brown rice or whole wheat pasta.
9. Follow restaurant rules. To help keep restaurant portions reasonable, ask your waiter to pack up half your entrée before you start to eat. Or, order an appetizer as your entrée.
10. Write every bite. Keeping a food journal of what you eat throughout the day will help you to eat responsibly.

Questions to Ask Your Doctor

Got questions about heart disease? Good! That means you're motivated to take control of your heart health so you can live longer, live better.

If you've been screened for heart disease by Sister to Sister, you've already experienced how helpful it can be to discuss your results with a medical professional. If you've yet to have this heart health conversation, Time to Talk Cardio is a website that offers an impressive tutorial prepare you.

Below are the questions women ask us most frequently after a screening. Use them to guide your exploration of our website and in conversations with your doctor. For your convenience, we've also created a printable version that includes a format for recording your screening results. Print and use it for taking notes at your next doctor visit.

Overall Risk Factors

• What are the results of my screening tests?
• What is my overall risk of heart disease? Can we review my risk factors?
• How often should I return for checkups for my heart health?
• What type of plan should I follow to protect my heart?

Blood Pressure

• What does my blood pressure mean for me?
• If I need medication, what do I need to know about side effects and interactions with other medications or supplements?
• Do I need to restrict the salt in my diet?
• Do you have a suggested diet plan?
• What else should I do to lower my blood pressure?
• When should I get my blood pressure tested again?

Cholesterol

• What do my cholesterol numbers mean for me? Are they all a problem?
• What foods should I avoid to lower my cholesterol?
• What else can I do to lower my cholesterol?
• If I need medication, what do I need to know about side effects and interactions with other medications or supplements?
• When and how often should I have my cholesterol and triglycerides checked from now on?

Diabetes

• What does my blood glucose level mean for me? Am I at risk for diabetes?
• What type of diabetes do I have?
• What can I do to control my diabetes or to prevent it from getting worse (if pre-diabetes?)
• If I need medication, what do I need to know about side effects, how to take it and interactions with other medications or supplements?
• What activities can I do?
• How frequently do I need to test my blood glucose level?

Obesity

• Do I need to lose weight?
• What is my ideal weight for my body?
• How many calories do you suggest I eat each day?
• What type of diet plan do you suggest I follow?
• How much weight should I plan to lose each week?
• What type of exercise can I do safely?

Smoking

• What can I do to quit smoking?
• Is there a specific plan that will work better for me?
• If I use the patch or other products to keep me from smoking, is there anything that I need to know about the possible side effects or interactions with food or medications?

Activity

• How much exercise should I do to protect my heart?
• Should I get a stress test before I begin exercising?
• What exercise would be best for me?

Medications

Sometimes, lifestyle changes alone are not enough to control heart disease risk factors. That’s when doctor-prescribed medications — to treat high blood cholesterol, high blood pressure, or heart disease itself — can help.

If you’re on any of these medications, you’ll still want to practice heart-healthy habits. After all, that’s what helps to keep your medication dosages low. You’ll also find the following tips helpful.

Keep a list. Write down in one place all of the medications, over-the-counter drugs (including aspirin), vitamins, and supplements you take. (Our printable chart makes it easy.) Remember to add any new medications to your list. Include the following:

• the name of the medication
• the dosage – how much you take, when and how often
• the name of the doctor who prescribed your medication

Read labels. Before taking a medication, check the label to be sure you have all the right information about how to take it. Call your pharmacist or doctor if you have any questions. Note warning labels that say “may cause drowsiness” or “take with meals.”

Know the side effects. Since many medications can cause side effects, be sure to ask your doctor or pharmacist what to look for and read the information that comes with your medication. If you think you may be experiencing side effects, call your doctor immediately.

Use a pill container. Most pharmacies sell containers that allow you to sort a week or even a month’s worth of pills by the day of the week.

Get into a routine. Taking your medication at the same time each day makes you less likely to forget and may also be important for your medication’s effectiveness. It can also help to place notes around the house (on the mirror in your bathroom or on the window at your kitchen sink) to remind you to take your pills.

Follow safety guidelines. Never share your prescription medications or take medication prescribed for others. Also, do not take expired medication. Finally, keep all medications out of children’s reach.

New prescription? Follow these guidelines

Before you leave the doctor’s office, ask...

• What is the name of the medicine you’re giving me and why am I taking it?
• How many times a day and how much medicine should I take?
• Does it matter if I don’t take the medicine at the same time each day?
• How long will it take to work?
• What should I do if I forget to take the medication one time?
• Can I continue to take my other prescription and over-the-counter medicines? How about vitamins or supplements?
• Are there any foods that might counteract the medicine’s effect?

Before you leave the pharmacy...

• Make sure your name is on the label and that you can clearly read the entire label. Ask for larger print on the label if you are having trouble reading it.
• Read the name of the medication and the directions on the bottle. Make sure they match your doctor’s instructions.
• Make sure you can open the bottle. Ask for an easy-open cap if you are having trouble. Be sure to keep all medicines out of children’s reach.
• Ask any questions you have about the medication or its side effects.

  Generic drug facts
  Generic drugs are safe, effective, and approved by the Food and Drug Administration (FDA). They have the same dosage, safety, quality, performance, and strength as the brand-name drug. The color or flavor of a generic medicine may be different from the brand-name drug, but the active ingredient is the same. They also usually cost less than the brand name drugs. 

Keeping Track of Your Medications

Use our handy chart to keep track of your medications. Be sure to include medications prescribed by your doctor, over-the-counter drugs, and any vitamins or supplements.

A word about daily aspirin
You’ve likely heard about the benefits of daily aspirin therapy to reduce the risk of a heart attack or stroke, especially for people over age 65. For some women, however, daily aspirin causes gastrointestinal bleeding. Before taking aspirin, talk with your doctor about the risks and benefits based on your own health.

Girlfriends' Guide to Heart Health

If you’ve made a commitment to live a heart healthier lifestyle, here’s a tip that will get you far: Build yourself a support system of people who will not just cheer you on, but who will also join your efforts.

Research shows that it’s easier to stick with new, healthy behaviors when you’re not going it alone. So take a low-fat cooking class with your spouse. Sign up for a bike-athon with your kids. Encourage your co-workers to grab lunch with you at the local salad bar instead of the nearest fast food joint. And above all else, invite your girlfriends to get on board.

Infusing heart health into your social life is easier than you think. Just explain to your friends that one in four women will die from heart disease, and that significantly more women than men lose their lives to it every year. Then set out to be a heart health role model…and watch your friends follow your lead!

Need a few ideas to get you started? Try these.

Hit the Links

Golf is a terrific way to spend the day with a girlfriend -- basking in the sunshine, sharing personal stories, and also burning calories! According to Julieta Stack, LPGA Pro Golf Instructor for the Classic Five Golf Courses in Maryland, “One of the best ways to enjoy an evening out with the girls is to start with a round of twilight golf, and then head to the clubhouse or a nearby restaurant for dinner.” Because you just exercised, your metabolism will work harder to burn off your meal. And if you skip the golf cart and walk the course, you’ll have burned about 5 to 8.5 calories per minute (compared to 2.5 to 3.7 with the cart).

Be Berry Healthy

Go berry picking with a girlfriend and then enjoy the “fruits” of your labor by making heart healthy berry smoothies that not only taste good but are good for you, too! If the season’s not right for berry-picking, go for a walk instead and use frozen berries to whip up a healthy reward. Try this easy smoothie recipe, from our friends at Eating Well.com:

1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or Splenda Granular (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Talk While You Walk

Call a friend to join you for a walk. Not a ho-hum walk around the block, but instead a nature walk through the woods, a shell-collecting stroll at the beach, even a walk-and-window shop trip to the mall. If you walk just 20 minutes a day, every day for a month, you can lose up to 1 inch off your waistline! It’s amazing what some good old fashioned walking can do. 

Socialize Away Stress

While researchers are still working to understand the scientific impact stress has on heart health, there’s no question that there’s a connection. You’re more likely to prioritize tension-taming if it involves plans with your friends, so make a date to get a manicure or go shopping together for nail color and then paint each other’s nails. Get tickets together to go to the symphony, or to attend a concert at a local university or music school. Or, meet at your local yoga studio for a class or your local knitting store for a therapeutic “stitch and bitch” session. Don’t have the time (or money!) to get away with a friend? Then make a daily date to talk on the phone or over the backyard fence, and chat away your inner stresses.