HEART HEALTHY DIET PLANSLearn about foods and supplements

that are good for your heart. Plus, what to avoid!

www.HeartMart.com

HEART DISEASE• Until recently, heart and cardiovascular disease

were the number one causes of death in the U.S. (cancer is now #1)

• People can improve their chances of keeping a healthy heart by following a few rules: eat a heart healthy diet, exercise, don’t smoke / quit smoking, lower cholesterol

• On HeartMart you can learn about heart problems such as heart attacks, high cholesterol, strokes, high blood pressure, & coronary artery disease. Are you at risk?

HEART HEALTHY FOODS

• One of the simplest ways to help your heart is to eat ‘healthier’ foods.

• High cholesterol levels can result in a build up of plaques in arteries. So lowering cholesterol is important!

• Studies have shown that a diet high in fiber and omega-3 fatty acids can help reduce cholesterol.

• Cutting out foods that are high in saturated fat and trans fat is essential…learn more on the next slide.

• Eat more fruit, vegetables, fish (salmon especially; even sardines), and nuts.

DIETS TO CONSIDER

• One popular diet plan, recommended by the American Heart Association, is the Mediterranean Diet. Why?– The foods included in this diet are low in ‘bad’ fats

and high in ‘good fats.’• Foods with good fat include olive oil, nuts, grains, seeds,

fish, and plant foods.– Wine is consumed regularly, and studies are showing

that red wine can help stave off heart disease.• Ask your physician about other heart healthy

diets.

BAD FOR THE HEART

• Work hard to cut out foods that are high in saturated fat and trans fats. – Both raise bad cholesterol in the blood– Many processed foods and fast foods contain ‘bad

fats’ – avoid them! Hydrogenated vegetable oil should be avoided. (see food labels)

– Meat, cheese, eggs, butter = saturated fat = bad (LDL cholesterol)

– Simple carbohydrates (think: sugar) should be avoided.

CARDIO EXERCISES• Eating ‘right’ is one key to maintaining a healthy heart and

cardiovascular system. • Exercise is another key!• Exercising, even for 20-30 minutes per day, can help in the

battle to lower cholesterol and it keeps the heart muscle strong.– Benefits of exercise include lowered risk of diabetes, weight

loss, lowering of blood lipids (fat), lower blood pressure• Beneficial exercises include vigorous walking, dancing,

jogging, riding a bike, hitting the treadmill or elliptical machine, and swimming.

• Find time in your daily schedule for exercise because it’s a primary way to maintain a strong, healthy heart.

HEART ATTACK WARNING SIGNS• Heart attacks are scary! It seems that they can

strike at any time. Heart attacks are often caused by a blockage of blood flow to the heart.

• What are the primary heart attack warning signs? You might be having a heart attack if you experience shortness of breath, chest pain, pain in the upper torso (back, arms, jaw, stomach), breaking out in a cold sweat, nausea, light headedness.

• Get immediate help if you think you’re having a heart attack. Delays could be deadly.

LEARN MORE

• If you haven’t done so recently, visit your doctor and get a blood test. How’s your cholesterol?

• Your physician will advise you on heart health.• For high cholesterol, diet and exercise aren’t

always enough. Your doctor may put you on statin drugs, e.g., Lipitor or Crestor.

• Get free information about heart diseases and how to eat right on HeartMart.