Make This Your Healthiest Year

If you're looking for resolutions that will promote your overall good health while fitting in naturally with your normal routine -- look no further.

The following resolutions are easy to keep. They emphasize positive accomplishments so you can focus on success instead of failure. Keep just one of them, and you'll feel better when next year rolls around.

Cut out useless calories

Fat is the major source of calories; every fat gram contains nine calories, more than twice as many as in a gram of carbohydrates. Trim fat from your diet with simple substitutions: low-fat frozen yogurt for ice cream, oil-free instead of oil-based salad dressings, lean cuts of meat or fish instead of well-marbled steaks. Resolve that no more than 25 percent to 30 percent of your calories will come from fat. Make sure that the fats you do eat contain as little saturated fats and trans-fats as possible.

Skipping meals or following "exotic" diets to become model-slim can be dangerous and is usually ineffective in the long term. Pounds lost this way will almost certainly come back -- along with a few more. A balanced, healthy diet is easy to maintain throughout your life.

Quit smoking -- one day at a time

Within 24 hours after your last cigarette, you will notice real health benefits: Your blood pressure and pulse will return to normal, you'll have better circulation in your hands and feet, and your risk of heart attack will start to decrease. And if you can quit for one day, you can probably quit for another.

Take regular walks

Studies have found that you don't have to exercise vigorously to receive health benefits; you just need to exercise regularly. Walking at a moderate pace for 30 to 60 minutes most days of the week will help you maintain aerobic fitness and decrease your risk for heart disease. It will also keep muscles flexible, reduce stress and help prevent osteoporosis.

Have your cholesterol checked

A blood test called a lipoprotein profile will tell you your cholesterol levels. An optimum total cholesterol level is less than 200 mg/dL, and an optimum LDL ("bad") cholesterol level is less than 100 mg/dL. If your total level is between 200 and 240 mg/dL, you are considered borderline high; above 240 mg/dL is considered high. If your cholesterol levels are not in the optimum range, or if you have other risk factors for developing heart disease, talk to your doctor about how to lower your levels. Diet and exercise may be enough, but medication may also be needed.

Drink alcohol in moderation

Moderate alcohol is defined as no more than two drinks a day for men and no more than one drink a day for women and all people over the age of 65. A standard drink is one 12-ounce bottle of beer or wine cooler; one 5-ounce glass of wine; 1.5 ounces of 80-proof distilled spirits. Drinking at these levels usually is not associated with health risks and may help prevent certain forms of heart disease. If you drink, dilute drinks with water or a low-calorie mixer, or make every second drink a nonalcoholic one.

Be nice

A hostile attitude makes you more prone to heart attacks and other stress-related diseases. Keep an open mind: Instead of always thinking the worst of people, try to see their side of things. Count to 10 before you decide someone is "out to get you."

Eat more fruits and vegetables

Studies show that a daily diet containing at least five servings of fruits and vegetables can reduce your risk of developing certain cancers. The USDA's 2005 Dietary Guidelines for Americans recommend that you get five to 13 servings (2½ to 6½ cups) per day. To add extra servings to your diet: Drink 100 percent fruit juice with your meals; have a mid-morning fruit snack; double the amount of vegetables in soups and stews.

Manage your stress

Uncontrolled stress can have a negative impact on your physical and mental well-being. Regular exercise and relaxation techniques such as focused breathing or involvement in a hobby on a regular basis can help you gain perspective on your problems and relieve anxiety.

Pat yourself on the back

Take stock of your accomplishments and assets at least once a month. Self-confidence is a potent antidote to stress.