About the Book

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Information In the Book

This groundbreaking book is the first to take into consideration the heart health of women of color and provide an action plan to overcome the unique cultural and genetic challenges they face in staying heart healthy. It doesn’t merely present generic information on diet, exercise and eliminating stress, but highlights the importance of community, culture, and lifestyle.

This complete five week program includes:

  • Ways to eat a heart healthy diet by learning what to eat and how much as well as how to modify traditional recipes so they still taste the same.
  • An easy-to-follow exercise program that uses walking to benefit health and well-being with suggestions for where to walk if the neighborhood is unsafe, and ways to get the whole family involved
  • Information on how women can work with their doctor to get the most out of their health

The 5-Week Program with 3 Steps to Total Heart Health

Many women believe that in order to be heart healthy they must join a gym, exercise for at least 30 to 40 minutes at a time and eat fat free, bland food, and only fruits and vegetables. The bottom line is that most women visualize leading a heart healthy life as expensive, overwhelming and boring and one that will require radical changes in their daily routines. Recent research has shown that leading a heart healthy life can be attained with great success by making small changes to one’s daily routine. Small steps equal big gains when it comes to heart health.

The Heart Smart Guide is a five-week program with three-steps to help black women and Latinas start on the road to a heart healthy life. You can cut your risk of heart disease by 82 percent by leading a healthier lifestyle of even very small consistent steps. The three-step program focuses on exercise, heart healthy eating and stress reduction. Black women and Latinas can achieve big gains in decreasing their risk for heart disease by making small daily lifestyle changes in these three areas,

The most important theme of the program is “Small steps can make a difference”

We encourage you to join us in this three step plan and to begin taking small steps to take charge of your heart health. The program guides women through each step and suggests easy, inexpensive ways to become physically active, change their diet and reduce stress.

By the end of the five week program, you will learn how to :

  • Work your way up to 20 to 25 minutes of moderately intense physical activity on 5 days of the week.
  • Learn how to choose heart healthy foods and increase your servings of fruits and vegetables to at least 4 servings a day.
  • Learn how to reduce stress by incorporating 10 minutes of stress reduction (you time!) at least 5 days a week.

So start today and begin your life long journey to a heart smart life.

PROGRAM PLAN

Get Moving!: Begin with 10 minutes per day 5 days per week. Add five more minutes to your exercise plan in the following week.

Heart Healthy Eating : Begin by substituting one unhealthy diet choice for a more healthy one; also add more fruits and veggies to your meals each day.

Stress Less and Relax: Begin by taking 10 minutes a day of “you time” 5 days a week.

So let’s get going to a heart healthy life! After all, every journey begins with one small step...


“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”

~Bill Phillips~
Women and Heart Disease


RESOURCES

WomenHeart: the National Coalition for Women with Heart Disease
April 2008, Washington, DC
818 – 18th Street, NW, #930
www.womenheart.org

National Latina Health Network
2201 Wisconsin Avenue, NW, #340
Washington, DC 20007
202-965-9633
www.nlhn.net

Black Women’s Health Imperative
Washington, DC 20005
202-548-4000
www.blackwomenshealth.org

YWCA USA
Washington, DC 20036
www.ymca.org

National Alliance for Hispanic Health
1501 – 16th Street, NW
Washington, DC 20036
202-387-5000
www.hispanichealth.org

American Heart Association (AHA)
National Center

7272 Greenville Avenue
Dallas, TX 75231
www.americanheart.org
www.choosetomove.org

National Heart, Lung and Blood Institute Health Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
www.hearttruth.gov


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