Here is a summary of the American Heart Association's most recent guidelines, which now focus on reducing a woman's lifetime risk of heart disease:
Exercise at least 30 minutes each day. For weight loss, increase that time to 60–90 minutes each day.
Control your weight and blood pressure. You can do this by exercising regularly, consuming alcohol in moderation, restricting sodium, and increasing fruits, vegetables, and low-fat dairy products in your diet.
Reduce saturated fat intake. Aim for less than 7 percent of total daily calories. To determine percent of fat calories: 1) multiply the grams of saturated fat by 9 to get total calories from fat; 2) divide total calories from fat by the total calories in the serving; and 3) multiply total calories by 100 to get the percentage.
Increase omega-3 fatty acids.
eating oily fish such as salmon, albacore tuna, mackerel, sardines, herring, and lake trout
clipped from: health.yahoo.com