Checklist for Losing Weight by the American Heart Association
Learn how to incorporate the recommended foods and servings into your everyday eating habits. The combination of healthy eating and regular physical activity is a great way to lose weight, manage your current condition and minimize the risks associated with high blood pressure.

Eat more fruits and vegetables in place of other foods.

Eat whole-grain high-fiber cereals, rice and breads.

Use low-fat or fat-free dairy products (1% or nonfat milk, buttermilk, low-fat yogurt).

Enjoy at least 30 minutes of moderate intensity physical activity on most days of the week.

Eat less fried food.

Use less butter, oils and fat in cooking.

Eat smaller portions of food.

Eat less red meat and more chicken and fish. (Remove chicken skin and as much visible fat as you can before cooking.) Also, when shopping, pick less fatty cuts of meat.

Eliminate or limit alcohol use. Alcoholic drinks have many calories, and too much alcohol can increase blood pressure.

Six Steps to Healthy Living
Stay Physically Active
People often have misconceptions about the intensity and type of exercise needed to produce healthy benefits. The best way to become physically active is to find something you enjoy doing when it's convenient for you.

Eat Foods Low In Saturated Fats and Cholesterol
The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams.

Maintain Proper Weight
Measurement of body fat composition is the key to long-term success.

Have Regular Medical Checkups
You and your doctor must work together to keep your health in check.

Don't Smoke or Use Other Tobacco Products
As soon as you stop smoking, your risk of heart disease and stroke starts to drop.

Have Your Blood Pressure Checked Regularly
High blood pressure makes your heart work harder, which may add strain on the heart and arteries. If you have high blood pressure, follow your doctor's advice about changing your diet and lifestyle habits.