Heart health Just Do It!

Super vigilance is necessary! And it is a Do It Yourself Project!!! Do this and your heart will love you!!!


1. Eat more vegetables and fruits. At least 7 portions for women and 9 for men, daily. Eat clean protein at each meal and snack.

2. Consume more whole grains, especially the non cereal grains. (Cereal grains are wheat, rye, oats, barley, corn, rice, and related grains).

3. Eat less sodium.

4. Control portion size, i.e., make it smaller than your eyes think you need. Add more fiber containing foods to help control your appetite.

5. Plan ahead so good food and healthy snacks are available and you

will be less likely to make poor choices because your blood sugar is

low.

6. Allow an occasional treat–weekly, or longer, between treats, not

daily or at each meal. Dark chocolate is good for the heart, be

cautious of the sugar content.

7. Lower total carbohydrate intake, especially sugars.

8. Don’t replace sugars with sugar substitutes/artificial sweeteners.

9. The Mediterranean Diet and Lifestyle are highly recommended. See:

OldwaysPT.org for info, a booklet of menus and recipes and much

more. This is not the Mary/Bob, etc. reinvented Med Diet/Lifestyle

as there is no research on that. There is a ton of great research on the

real thing—it truly works.