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P750-A 7 Steps to a Healthy Heart

STEP 5 Enjoy Fruits and Vegetables The easiest way to cut fat and cholesterol is to fill up on your favorite fruits and vegetables. Also, try to eat whole grains, such as whole wheat bread, oatmeal, and whole-grain cereals. Beans are also healthy and a good source of protein. Try to eat at least five servings a day of fruits and vegetables. If you’ve ever gone on a “diet,” you know that it’s not easy to change how you eat. You may need support from friends or family members in your effort to change. You can also get support from your healthcare provider. To help keep your blood pressure down, eat less sodium. Too much sodium is the main factor that may lead to hypertension in many people, especially African Americans and those who are overweight or obese. Food labels tell how much sodium is in a product. Instead of using convenience foods that are high in sodium, prepare your own meals from scratch. Try not to cook with much salt. Instead, use spices, herbs, and salt-free seasoning blends. 26 Limit The Amounts of These Foods Bacon Sausage Egg yolks Hash browns French fries Fried foods Cheeseburgers Hot dogs Potato chips Donuts Salami/bologna Pizza Whole milk Cream Butter Candy Soft Drinks Increase The Amounts of These Foods Oatmeal or other whole-grain cereals Whole-wheat bread Rye bread Baked potato Sweet potato or yams Grilled or baked foods Yogurt Fish Turkey (skinless) Chicken (skinless) Garlic, onions Salad Carrots, broccoli, and other vegetables Apples, bananas and other fruits Skim milk Fruit juice Water


P750-A 7 Steps to a Healthy Heart
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