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P750-A 7 Steps to a Healthy Heart

STEP 5 24 In fact, there are many delicious options. Try fresh blueberries on almond granola with skim milk or with yogurt. Be creative—it’s fun and it’s healthier. Eating smart means eating foods that are low in fat and rich in nutrients. It means eating lots of fruits, vegetables, and whole grains. And most importantly, drink pure, clean, cold, refreshing water. Eating right isn’t just about living longer. It’s about feeling good. It’s about staying healthy and vigorous even as you age. Smart eating helps you avoid having a heart attack, stroke, high blood pressure, or diabetes. It helps to prevent suffering and increase the healthy years that lie ahead. Eating smart also means not eating too much. It means having the strength to resist people who push the food they’ve prepared for you. Beware of food pushers. Don’t let anyone make you feel guilty about limiting how much you eat! And don’t feel compelled to eat what the kids leave on the table. It’s better to throw away food than to eat extra stuff that you don’t need. Cut Fat and Cholesterol Eating too much saturated fat can clog your arteries and lead to a heart attack or stroke. Saturated fat raises your “bad” cholesterol levels more than other types of fat. To reduce saturated fat in your diet, eat less butter, cheese, whole milk, lard, and fatty cuts of meat. Trans-fats are fats that have been converted into solids by a process. Trans-fats may also raise your bad cholesterol levels. To reduce trans-fats in your diet, eat less margarine, shortening, and snacks or desserts that contain hydrogenated vegetable oil. A traditional “healthy” breakfast used to be eggs, bacon, sausage, pancakes, hash browns, and buttered biscuits. But now we know that a bowl of whole grain cereal with a sliced banana and skim milk is a much healthier breakfast. Eat Smart and Enjoy Regular Exercise


P750-A 7 Steps to a Healthy Heart
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