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A Heart Healthy Diet
When your heart speaks, take good notes. Judith Campbell
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Healthy Life Style
• Less stress• Exercise daily• Stop smoking• Eat a healthy
diet
The heart is forever making the head its fool. – Francois de La Rochefoucauld
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Guidelines For Daily Calories
• Saturated fats/trans fats < 10%
• Polyunsaturated fats < 10%
• Monounsaturated fats < 15%
• Cholesterol < 300 mg
• Sodium < 2,400 mg
Sometimes the heart sees what is invisible to the eye. - H. Jackson Brown, Jr.
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Cholesterol
• Fat that clings to artery walls
• Causes heart disease
A kiss makes the heart young again and wipes out the years. - Rupert Brooke
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Saturated Fats
• Solid at room temperature
• Can be found in:– Red meats
– Butter and cream
– Milk and cheese
The heart is the chief feature of a functioning mind. – Frank Lloyd Wright
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Trans Fats
• Lowers HDL (good) cholesterol
• Raises LDL (bad) cholesterol
Man’s heart away from nature becomes hard. – Standing Bear
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Polyunsaturated Fats
• Liquid at room temperature and in refrigerator
• Good fat that helps the body get rid of newly formed cholesterol
Great tranquility of heart is his who cares for neither praise nor blame. – Thomas Kempis
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Monounsaturated Fats
• Liquid at room temperature, more solid in refrigerator
• Helps reduce cholesterol
A loving heart is the truest wisdom. – Charles Dickens
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The Mediterranean Diet
• Olive oil
• Fruits
• Vegetables
• Fish
Write it on your heart that every day is the best day in the year. – Ralph Waldo Emerson
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Why Mediterranean?
• High in antioxidants
• Contains good fats such as –Olive oil
–Tuna
–Salmon
The heart is forever inexperienced. - Henry David Thoreau
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Diet For A Healthy Heart
• Reduce fat
• Lean meats
• Add fish to diet
• Go meatless
• More pasta, rice, bread, cereal
Beauty is in the heart of the beholder. - H. G. Wells
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Try These For A Healthy Heart
• Don’t fry
• Limit egg yolks
• Low-fat dairy
• Skip dessert
The heart is the only broken instrument that works. - T. E. Kalem