Get MovingFitting in at least 30 minutes of moderate-intensity physical

activity a day not only helps make your heart stronger, but also

helps lower your risk of developing heart disease, diabetes,

high cholesterol and high blood pressure. Here are some quick

tips for adding more physical activity to your life. Remember,

though, before starting any exercise program, you’ll want to

check with your health care professional first.

• Get off the bus one stop earlier.

• Stand up and move around while making phone calls.

• Cut back on email. Deliver the message to

coworkers in person.

• Walk up the stairs instead of taking the elevator.

• Park as far away from the store as you can.

• Take a walk around the building on your break at work.

• Don’t use the drive-up window.

• Don’t stay seated for more than 30 minutes.

You don’t need a huge chunk of time to do things that can help prevent heart disease. While there are

some risk factors for heart disease you can’t change, like your family history, there are simple things you

can do as you go about your day that can make a big difference.

Health Advocate, a benefit paid for by your company, and in partnership with HealthyWomen, the nation’s

leading independent health information resource for women, offers these everyday prevention steps that

can easily fit into your daily routine, no matter how busy your schedule.

Keep a Healthy HeartLittle steps, big payoffs

Exclusively for HealthAdvocate Members

Teach your mind to unwind. Excess stress—especially if you cope by overeating, heavy

drinking or smoking—can stress your heart. Here are a few

on-the-spot stress busters:

• Take slow, deep breaths while sitting in traffic.

• Realize you can’t “do it all.” Learn how to say no to requests

that add extra burdens and can wreak havoc on your day.

• Rehearse for stressful events. Imagine yourself feeling calm

and confident in an anticipated stressful situation.

• Talk out your troubles. Another person can help you see a

problem from a different point of view.

• Lend a helping hand. It can be a rewarding way to switch the

focus off your own worries.

• Learn acceptance when a difficult problem is out of your control.

• Feel gratitude. View troubles as positive challenges.

Be smart about fats. The so-called “bad” fats include dietary cholesterol, saturated

fats (typically found in whole dairy products and red meat),

and trans fats found in baked goods and fried foods can raise

your risk of cardiovascular disease. The “good” fats, such as

polyunsaturated fat and monosaturated fat (typically found

in olive oil and fish), are considered heart healthy. Follow the

2005 federal dietary guidelines: limit saturated fat to less than

10 percent of your daily calories and cholesterol to under 300

mg a day. Keep trans fat low.

Here are simple changes you can make now:

• Choose low-fat or non-fat milk, ice cream and cheese. Try

non-fat yogurt in place of sour cream.

• Choose lean cuts of meat, remove fats from meats and skin

from chicken before cooking. Limit to two servings, each the

size of a deck of cards.

• Broil, bake, roast or poach foods rather than frying them.

• Switch from butter to olive oil or liquid vegetable oils.

• Eat egg yolks only in moderation. Egg whites contain

no fat or cholesterol and can be eaten often. In most reci-

pes, you can substitute two egg whites for one whole egg.

• Load up on fruits and vegetables. The guidelines call for four

and a half cups a day.

• Choose whole grain cereals, breads, rice and pasta. These

fiber-rich foods can help lower bad cholesterol.

How Health Advocate can help. Health Advocate, a benefit paid for by your company, offers assistance with healthcare- and insurance-

related issues. Your Personal Health Advocate can help you, your spouse, dependent children, parents and parents-in-law with the following:

• Interpret a complex condition including heart disease

• Clarify treatment options recommended by your doctor

• Locate qualified doctors and specialists

• Address billing and claims issues

…and assist with a full range of healthcare and insurance issues.

Just call: 866.695.8622

For more information: Go to www.healthywomen.org/healthcenter/heart-health

©2010 Health Advocate, Inc. HA-B-1002046