A Kiss for your Heart!



                  Keep It Simple Silly !      

10 Simple Rules for Heart Healthy Eating

Healthier food choices can reduce the risk of heart attack, stroke, high blood pressure, high cholesterol, obesity, and Type 2 Diabetes.  When you get right down to it, you can do it with 10 easy changes.

1.      Don’t over consume fat calories because it will affect your weight.  Pick the healthier fats in moderation.  Small servings of nuts ex) 1 serving is 10 to 15 almonds around 50 calories.  Spray olive oil spray versus pouring it in to a recipe, cut up an avocado on a salad.

2.     Eat more fruits (not juice or pealed fruits), vegetables, beans, lentils and beans.  All contain fiber, which is good for overall health. 

3.     Pick whole grain (high fiber) starches, such as whole wheat pasta, high fiber tortillas, whole wheat breads, quinoa versus rice.  Eat smaller portions of starch vegetables.

4.     Select lean protein sources such as fish, chicken, turkey,  pork loin, and lean red meats such as sirloin 1 to 2 times per week.  Have a meatless meal once a week for dinner.

5.     Avoid high fat meats such as sausage, bacon, salami

6.     Try low fat dairy such as skim or 1%milk, low fat  greek yogurt and only low fat cheeses

7.     Eliminate any sugar containing beverages.

8.     Say no to fried foods.  If you sauté at home use a monounsaturated oil sparingly.

9.     Select foods to consume 8 to 12 grams of fiber per meal.  An orange contains 3 to 4 grams of fiber, ½ cup of orange juice contains only .2 grams of fiber per serving.  Look this information up on the internet by entering the food and follow that with the words :  nutrition facts.

10.  Keep sugary and fat laden snacks to a minimum.  Examples:   cookies, baked goods, potato chips, tortilla chips, most crackers, etc

11.  Enjoy your dining experience while wearing a stylish, clothing protector!  The bonTop is available at www.liveongoods.com 

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