Healthy Living

Making positive changes for your health is exciting... and achievable! As you start on your heart health journey, follow these steps to success:

Step 1: Identify your needs.

Get screened for heart disease, if you haven't already, and review your numbers to discover the specific heart disease risk factors you need to address.

Step 2: Set goals to lower your risk.

So you don’t feel overwhelmed, select one to three new goals to work on at a time. Write them on a sheet of paper and post it somewhere you will see it often (like on your bathroom mirror or refrigerator). For each goal decide the following: how long will you have this goal; how often will you do it; and what you need to do to be successful.

For example: I will take a 15-minute walk after lunch (the goal) for the next month (how long), four days a week (how often). To succeed, I will try to find people to walk with, be prepared for the weather, and plan ahead.

Step 3: Create a support system.

Talk with other women on a heart-health journey in the Sister to Sister online community. Also, invite your family, friends, and coworkers to join you in making healthy lifestyle changes. We've got a few ideas to get you started.

Step 4: Track your success.

It can take up to six weeks for a lifestyle change to become a habit. Keeping track of your goals and your achievements helps you to see what strategies work best for you. If you don’t succeed at first, select an easier goal and try again. Celebrate each success and then step up to a new challenge!

Know the Mind/Body Connection

It’s no secret that women need to take care of their hearts. Still, saying it and doing are two different things. To set your mind toward heart health, try these tips.

Learn more and get started

Bike For The Heart

Bike a Major Artery to Save a Woman's 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.

Bike a Major Artery to Save a Woman's Heart 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. Bike a Major Artery to Save a Woman's Heart

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.

 

Bike a Major Artery to Save a Woman's Heart

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:

As presented by

CareFirst BlueCross BlueShield - More to feel good about.

Clark ConstructionWashington WizardsWashington Mystics
American AirlinesGeico.comHudson Trail Outfitters
VerizonWashington Sports & EntertainmentSport & Health
Ringling BrothersWashington CapitalsCabot Vermont
Whole Foods Market

Thank you to our Media & Entertainment Sponsors:

MIX 107.3News Channel 8abc7

Circus Fun

The world-famous clowns of Ringling Bros. and Barnum & 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!

Ringling Bros. and Barnum & Bailey


Moroccan Acrobats from Ringling Bros. and Barnum & Bailey® demonstrated amazing skills of flexibility, agility, and fearlessness!

Ringling Bros. and Barnum & Bailey


Participants were able to warm-up their muscles with the CircusFit ® clowns from Ringling Bros. and Barnum & Bailey®. CircusFit® is a national youth fitness program from Ringling Bros. and Barnum & Bailey® that encourages America's youth to lead healthy, active lifestyles by combining the fun of circus skills with stretching, strength building and aerobic exercise.

Ringling Bros. and Barnum & Bailey

 

Check out exciting video from the BIKE FOR THE HEART event!

Headliners

Headliners included Washington Wizards' basketball star Caron Butler and DC's own Mayor Adrian Fenty. Mayor Fenty 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, MIX 107.3 radio personality Chilli Amar led hundreds of spinners in a center court session.

Time Trial Results

Congratulations to Ken Young who won the Heart-of-the Nation Time Trial in 8 minutes 13 seconds!

Congratulations to Ken Young who won the Heart-of-the Nation Time Trial in 8 minutes 13 seconds!

Time Trial Results:

Place

Last Name

First Name

Total Time

1

YOUNG

Ken

08:13.7

2

MEIDHOF

Jason

08:27.3

3

FENTY

Shawn

09:14.8

4

PELLEGRINO

Greg

09:24.3

5

STEVENS

Evelyn

09:27.4

6

SILLIMAN

Erin

09:41.5

7

FENTY (MAYOR)

Adrian

09:50.8

8

MCREYNOLDS

Brennan

10:02.1

9

WATSON

Amanda

10:18.3

10

HENNESSEY

Brian

10:35.8

11

SLAVIN

Viacheslav

10:39.8

12

MOORE

Matthew

10:40.6

13

LOWE

John

10:51.0

14

HANSEN

Karen

10:53.5

15

FENWICK

Adele

10:56.0

16

HOCHNER

Itai

11:34.2

17

WALSH

Redmond

11:37.1

18

ZELENAK

Fran

12:01.4

19

WYATT

Adam

12:05.6

20

HAMMOND

John

12:07.3

21

HONG

Michael

12:15.0

22

MONARCH

Jeff

12:47.0

23

JOHNSON

Catherine

14:07.3

24

SMITH

Karl

16:36.6

Look at more photos and exciting video from our event!

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:

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.

Risk FactorType of TestWhen to Take Action
Blood
Glucose
Blood testRandom Blood Glucose level above 200mg/dL.
Fasting Blood Glucose above 110 mg/dL.
Blood
Pressure
Blood Pressure CuffSystolic more than 120.
CholesterolBlood TestTotal Cholesterol more than 200.
HDL less than 50.
LDL more than 130.
Triglycerides more than 150.
ObesityBMI and Waist CircumferenceBMI between 25 and 30 – Overweight
BMI greater than 30 - Obese
Waist circumference greater than 35
SmokingSelf-reportCurrent smoker
Family HistorySelf-reportNatural brother or father diagnosed with heart disease before 55 years old OR natural sister or mother diagnosed with heart disease before 65 years old.
AgeSelf reportOver 55 years of age.

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.

Preparing for the test:

  • A random glucose blood test can be done at any time of the day without fasting.
  • For a fasting glucose blood test, you should not eat or drink at least 8 hours before the 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).

Preparing for the test:
  • Don’t drink coffee or smoke cigarettes at least 30 minutes before a reading.
  • Go to the bathroom before your reading. A full bladder can change your reading.
  • Wear short sleeves so that the cuff can be placed on your upper arm.
  • Sit quietly without moving, keep your feet flat on the ground and rest your arm on the table at the level of your heart.
  • If possible, get two readings 2 minutes apart and average the results.

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.

Preparing for the test:

  • Do not eat or drink anything except water at least 12 hours before the blood test.
  • Your healthcare provider may ask that you stop taking certain drugs before the test. Never stop taking drugs without first talking to your provide

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.

To find your waist circumference now:
Stand up straight with your feet together. Place a tape measure around your waist just above your belly button. Make sure the tape is snug but not too tight. Remember to breathe normally.

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

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:

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.

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.

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:

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:

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.

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 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.

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

Determine your activity level

Step 1: You are just getting started

Step 2: You want to increase your activity level.

Step 3: You Want to Maintain Your Activity Level

“Everyday” activity counts, too!

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

Examples of moderate amounts of physical activity

Common Chores

Sporting Activities

Washing and waxing a car for 45-60 minutes

Playing volleyball for 45-60 minutes

Washing windows or floors for 45-60 minutes

Playing touch football for 45 minutes

Gardening for 30-45 minutes

Walking 1.75 miles in 35 minutes (20min/mile)

Wheeling self in wheelchair 30-40 minutes

Basketball (shooting baskets) 30 minutes

Pushing a stroller 1.5 miles in 30 minutes

Bicycling 5 miles in 30 minutes

Raking leaves for 30 minutes

Dancing fast (social) for 30 minutes

Walking 2 miles in 30 minutes (15 min/mile)

Water aerobics for 30 minutes

Shoveling snow for 15 minutes

Swimming laps for 20 minutes

Stair walking for 15 minutes

Basketball (playing game) for 15-20 minutes

 

Bicycling 4 miles in 15 minutes

 

Jumping rope for 15 minutes

 

Running 1.5 miles in 15 min. (10min/mile)

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

After You Quit

When You’re Craving a Cigarette

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

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.

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.

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

At a Social Event

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.

Nutrition Label
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.

Serving

Size to Eyeball

4 oz portion of meat

Your palm (minus your fingers)or a deck of cards

1 oz portion of cheese or meat

Your thumb (tip to base) or
6 dice

About ½ cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta

Your fist or a baseball

2 tablespoons peanut butter

A ping pong ball

¼ cup of dried fruits or nuts

A golf ball or large egg

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

Food Group

Number of Servings

Healthy Portion

Lean meat, poultry, fish, and dry beans

< 6 ounces
per day

  • 6 ounces maximum per day lean meat, poultry and fish
  • ½ cup cooked dry peas or beans
  • ½ cup tofu

Eggs

< 4 yolks a
week*

  • Two egg whites are equal to one whole egg in recipes
  • Egg whites or egg substitute, unlimited

Lowfat milk, yogurt and cheese

2-3

  • 1 cup fat free milk or 1% milk
  • 1 cup nonfat or lowfat yogurt
  • 1 ounce of lowfat or fat free cheese that has 3 grams of fat or less in a serving.

Fats and oils

< 6-8*

  • 1 teaspoon soft margarine or vegetable oil
  • 1 tablespoon salad dressing
  • 1 ounce nuts

Fruits

2-4

  • 1 piece fruit
  • ½ cup diced fruit
  • ¾ cup juice

Vegetables

3-5

  • 1 cup leafy or raw
  • ½ cup cooked
  • ¾ cup juice

Breads, cereals, pasta, rice and other grains

6-11

  • 1 slice bread
  • ½ bun, bagel, muffin
  • 1 ounce dry cereal
  • ½ cup cooked cereal, potatoes, pasta, rice, or other grains

Sweets and snacks

Now and
then

 

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

Blood Pressure

Cholesterol

Diabetes

Obesity

Smoking

Activity

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:

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...

Before you leave the pharmacy...

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.