Our activity level, is just as important as what we eat -- I can not stress this enough.
To further assist my patients, I assembled and reworded recommendations from the American Heart Association for them in the form a a simple handout.
The following is my Guide to Healthy Living
- Use up at least as many calories as you take in.
- Be physically active.
- Aim for at least 30 minutes of physical activity on most days of the week, if not all.
- Eat a variety of nutrient-rich foods.
- Eat a diet rich in vegetables and fruits.
- Choose whole-grain, high-fiber foods.
- Eat fish at least twice a week.
- Eat less of the nutrient-poor foods.
- Limit how much saturated fat, trans fat and cholesterol you eat.
- Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
- Select fat-free, 1 percent fat, and low-fat dairy products.
- Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
- Replace butter and cream were replaced with margarine high in alpha-linolenic acid or olive oil.
- Cut back on foods high in dietary cholesterol.
- Cut back on beverages and foods with added sugars.
- Choose and prepare foods with little or no salt.
- If you drink alcohol, drink in moderation.
*Adapted from the American Heart Association 2006 Diet and Lifestyle Recommendations
For more info visit: www.americanheart.org