Many of the sections in this booklet have information to help you reduce your risk for heart disease.

Overall, you can reduce your risk if you:

Eating the right foods and the right amounts can help you live a longer, healthier life. Many illnesses and conditions—such as heart disease, obesity, high blood pressure, and type 2 diabetes—can be prevented or controlled by eating right. A healthy diet also provides the vitamins and minerals you need.

It is never too late to start eating right. Here are some helpful tips.

Eat a variety of foods, including:

• Vegetables, especially dark-green leafy and deep-yellow vegetables, such as spinach or carrots.
• Fruits, such as melons, berries, and citrus fruits, or juices, such as orange or grapefruit.
• Meat, poultry, eggs, fish, and dried beans (for example, navy, kidney, or black), especially products low in fat, such as lean meat and poultry prepared without skin.
• Dairy products, such as milk, yogurt, and cheese, especially low-fat or fat-free dairy products.
• Grains, especially whole grains, and legumes, such as lima beans or green peas.

Limit calories and saturated fat.

Foods high in saturated fats are high in calories, so they can cause weight gain. They also increase your cholesterol levels. Try to limit:

• High-fat dairy products such as ice cream, butter, cheese, cream, and whole milk.
• Meats high in fat.
• Palm and coconut oils and lard.

Unsaturated fats do not raise cholesterol levels. Foods with unsaturated fat include vegetable oils, fish, avocados, and many nuts.

Watch portion sizes.

Don't choose "super" or other oversized portions. Be aware of how much you eat.

Physical activity can help prevent:

• Heart disease.
• Obesity.
• High blood pressure.
• Type 2 diabetes.
• Osteoporosis (thinning bones).
• Mental health problems such as depression.

Physical activity helps you feel better overall.

What to Do

All kinds of physical activity will help you stay healthy, whether it is moderate or vigorous. It's a good idea to aim for at least moderate activity—such as brisk walking, raking leaves, house cleaning, or playing with children—for 20 to 30 minutes most days of the week. Generally, the more active you are, the healthier you will become.

How to Get Started and Keep at It

If you have not been active, start slowly.

Choose something that fits into your daily life.

Choose an activity you like, or try a new one. Activities such as dancing, swimming, or biking can be fun.

Ask a friend to exercise with you, or join a group.

Make time in your day for physical activity.

If the weather is bad, try an exercise show on TV, watch an exercise tape, walk in the mall, or work around the house.

Skin cancer is often preventable.

You can lower your risk for skin cancer by:

• Limiting the amount of time you spend in the sun, especially between the hours of 10:00 a.m. and 3:00 p.m.
• Wearing sunglasses and clothing that protects against the sun—such as broad-brimmed hats, long-sleeved shirts, and long pants—when you are in the sun.
• Using sunscreen when you are in the sun. (But, don't stay out in the sun longer just because you are wearing sunscreen.)

Preventing Injury

Following basic safety rules can prevent many serious injuries. Here are two checklists to follow to help keep you and your family safe.

To help protect yourself at home:

• Use smoke detectors. Remember to check the batteries every month. Change the batteries every year. You may want to use a reminder. For example, change the batteries around your birthday or some holiday.
• Lock up guns and ammunition, and store them separately.
• Keep hallways and stairwells well lit.
• Remove or repair things that someone could trip on, such as loose rugs, electrical cords, and toys.

To help protect yourself away from home:

• Wear seat belts.
• Never drive after drinking alcohol.
• Always wear a safety helmet while riding a motorcycle or bicycle.
• Be alert for hazards in your workplace. Follow workplace safety rules.