There’s simply no safe way to smoke. But quit, and one year later, your risk of heart disease will have dropped by half. The National Heart, Lung, and Blood Institute offers 10 very good reasons to break the habit:

1. I will reduce my chances of having a heart attack or stroke.
2. I will reduce my chances of getting lung cancer, emphysema and other lung diseases.
3. I will have better-smelling clothes, hair, breath, home and car.
4. I will climb stairs and walk without getting out of breath.
5. I will have fewer wrinkles.
6. I will be free of my morning cough.
7. I will reduce the number of coughs, colds, and earaches my child will have.
8. I will have more energy to pursue physical activities I enjoy.
9. I will treat myself to new books or music with the money I save from not buying cigarettes.
10. I will have more control over my life.

No one will tell you quitting is easy. But the benefits to your health – and particularly the health of your heart – make the effort worth the while. Many people have found success with either organized programs or with the help of medication. Ask you doctor or health care professional about what methods he or she can recommend.

Develop a plan of action. Here are some basic tips to help you focus your effort:

• Write down your reasons for quitting, post them where you can see them often and read them several times a day.
• If you’re not ready to throw away your cigarettes, wrap your cigarette pack in paper and rubber bands. Then, each time you smoke, write down the time of day, how you felt about the cigarette, and re-wrap the pack.
• Involve your family and friends. Their help and support can carry you over the rough spots.
• Some research indicates that less than 5% of people quit successfully without some outside help. So don’t get discouraged if you don’t succeed on your first attempt. Look for organized programs to help you along.

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