Watch what you put in your
body
*Quitting tobacco use is one of the
most important things you can do for better heart health.
*Eating fewer high-fat,
high-cholesterol foods and watching calories are important steps to
a healthier heart and lifestyle.
*Meet with your healthcare provider
to determine the number of calories you need each day to achieve or
maintain a healthy body weight.
*Keep fat intake to less than 30
percent of your total daily calories.
*Lower cholesterol
intake to less than 300 mg per day.
*Choose foods high in
fiber.
*If you drink alcohol,
do so in moderation.
*Read labels to find the fat
content, calories per serving, and
ingredients.
When eating out, be just as
careful about your food intake as you are when you make your own
meals.
Salad: Use vegetable oil and vinegar
dressings.
Bread: Use margarine instead of butter.
Chicken: Eat broiled or grilled chicken; remove
skin before eating.
Steak: Ask the chef to trim off excess fat before
cooking.
Hamburger: Avoid cheese and mayonnaise toppings -
add tomato or lettuce instead.
Fish: Select broiled or poached fillets.
Pasta: Use marinara, clam or tomato sauce without
meat or sausage (avoid cream sauce).
Pizza: Choose vegetable toppings instead of cheese
or meat toppings.
Baked potato: Avoid toppings such as butter or
sour cream.
Vegetables: Eat plenty of these, but without heavy
sauces.
Dessert: Sherbet and fresh fruit are excellent
choices.
Coffee, tea: Use skim milk or nondairy, nonfat
creamer.
Increase what your body puts
out
Regular physical exercise can
increase "good" HDL cholesterol levels and decrease triglyceride
levels. An exercise program of even moderate activities, such as
walking, gardening, doing yard work or dancing, can be very
beneficial if done on a daily basis. Participation in any of these
types of activities or even more vigorous exercise, such as aerobic
workouts, swimming or jogging, is very likely to lower your risk of
heart disease and enhance overall sense of health and well-being.
Set a goal of at least 30 minutes of exercise (accumulated time)
per day.
