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achieve action plan aerobic exercise alternative food pattern American American Heart Association arteries atherosclerosis Behavioral Rehearsal Behavioral Rehearsal Drill belief barriers Block blood cholesterol levels blood pressure butterfat caloric density calories cancer cardiovascular disease cardiovascular risk Chapter cheese chronic disease risk cigarette commitment coronary cues decrease deep muscle relaxation diary diet dietary Disease Prevention effective effort example feel Frances Moore Lappé goals HCD foods heart attack heart disease helper high-caloric-density foods identify increase legumes life-style lower lung cancer margarine meat mental relaxation methods negative nonfat milk nutrition obesity osteoporosis overweight pedometer pedometer reading percent period Phase physical activity practice problem protein quit smoking reduce reward risk factors Roger salt intake saturated fat saturated-fat scheduled smoking score sedentary self-contract self-directed change self-reward skills smoking urges snacks social support stress management substitute sugar thoughts tion U.S. average vegetables walking week weight control whole milk