Dr Portnay’s Guide to Healthy Living

I am frequently asked for diet recommendations from my patients. I routinely educate them that over and over again the most "heart healthy" diet has been shown to be the Mediterranean Diet. This consists of simply eating olive oil, red wine, fruits, veggies, nuts, and fish.

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