Friday, February 25, 2011

One Quick Reminder during the "Heart Month"

One last reminder during the "Heart Month":
  • Have an active lifestyle and exercise 30-60 minutes every day
  • Lose extra weight by balancing calorie intake and physical activity
  • Sleep at least 8 hours per day
  • If you smoke, quit. If you don't, avoid passive smoking
  • Try to decrease stress as much as you can - learn stress management, breathing and relaxation techniques
  • Aim for normal glucose level, normal blood pressure, low LDL cholesterol, high HDL cholesterol and low triglycerides
  • Decrease your sodium intake (table salt, canned foods, fermented foods, fast food) and increase your potassium through fruit and vegetables
  • Limit fat intake to 25-30% of your diet with less than 10% from saturated fats, less than 1 % from trans fat and less than 300 mg of cholesterol
  • Consume baked fish at least twice per week
  • Choose lean meats
  • Roast, bake, steam, grill, broil, boil instead of frying, deep frying, sauteing, glazing
  • Use  mono and poly-unsaturated fats such as vegetable oils, nuts, fish, olives, avocado
  • Select fat free (skim) and 1 % fat milk, yogurt, cheeses, labne, chanklish and dairy products
  • Increase your fiber intake and have whole wheat non-refined carbohydrates
  • Have plenty of vegetables on every meal and 2-3 servings of fruits per day
  • Increase your intake of legumes and beans
  • Limit your intake of sweetened beverages and increase your intake of water
  • Limit your intake of carbonated and caffeinated beverages
  • Limit your intake of fatty/sugar sweets and desserts
  • Limit your intake of junk and fast food
  • If you consume alcohol, do so in moderation: max 2 drinks for men & 1 drink for women
  • Watch out for how food is prepared when you eat outside
For many more cartoons, please visit Randy's site @


    1. Aline!you can check the "cartoon of the month" section, it's all Glasbergen's work!

    2. That reminder is definitely very helpful. Always take care of your heart by eating healthy fats and avoid food rich in cholesterol.