Women and Heart Disease: Tips for Making Small Changes
Women and Heart Disease: Tips for Making Small
Making even one lifestyle change for
your heart reduces your risk for heart disease. Change is hard for everyone, so take
step at a time. Here are some tips to help you get started on making changes that
for your heart.
Make a plan
Trying to do too much too fast can
end in failure.
Start by writing down all the
things you’d like to do to lower your risks.
Break each one into small
steps. If you said, “Cut down on fat,” a small step could be to use fruit spread
instead of butter on your toast. Or have soup and a roll for lunch instead of
going out for a hamburger and fries.
Decide which step you’d like
to take first. Then choose a second and a third step.
Check off each step as you
achieve it. Add new steps as you go along.
Set a deadline to meet each
of your steps and help you stick with the new rule you have made for yourself.
If a step isn’t working, try
another. Come back to the first one later.
Keeping records helps you know your
habits and see your successes.
An exercise record can help
you see your progress and keep you going. Try logging your activities every week.
This will give you a chance to look back at the end of the week and make any
Food records can help you see
your eating patterns and plan ways to make small changes. Try writing down the
foods you eat each day. You will likely find it easier to be more consistent in
making healthy choices.
Noting when you feel stressed
or want to smoke can help you think of ways to avoid these triggers. Write down a
list of activities you would rather do to not give into these impulses.
Making changes isn’t easy. You
deserve to reward yourself when you succeed. Just making the change may be its own
reward. But why not give yourself an extra pat on the back?
Give yourself something
special you’ve been wanting.
Do something that you’ve
always promised yourself you’d do, such as going dancing.
Treat yourself to an activity
you'll enjoy after a successful week.
Online Medical Reviewer: Steven Kang MD
Online Medical Reviewer: Callie Tayrien RN MSN
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Date Last Reviewed:
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