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February is American Heart Month

Adopt a Healthy Lifestyle: Eat Healthy, Be Active


A healthy diet and active lifestyle are the best weapons you have to fight heart disease. Many people make it harder than it is. It is important to remember that it is the overall pattern of the choices you make that counts. As you make daily eating and activity choices, base your eating pattern on the following recommendations:


  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, 1% fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Follow the American Heart Association recommendations when you eat out,* and keep an eye on your portion sizes.
  • Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and two drinks per day if you’re a man.
  • Physical activity in your daily life is an important step to preventing heart disease. You can take a few simple steps at home, at work, and at play to increase the amount of physical activity in your life.
  • Try to get at least 30 minutes of daily physical activity.   Children need 60 minutes of physical activity each day.


Brought to you by San Joaquin County Public Health Services,

Health Promotion and Chronic Disease Prevention Unit


For more information about recommendations contact the following organizations:

Tips 4 Mom and Mom 2B