PREVENTING
HEART ATTACKS
- Don't smoke
- Limit your alcohol consumption
- Keep your blood pressure below 120/80
- Keep your cholesterol level below 200
- Keep your fasting blood sugar level below 100 mg to prevent Diabetes
- Include at least 150 minutes of moderate exercise or 75 minutes of intense exercise weekly
- Keep your BMI (body mass index) under 25
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EAT THE FOLLOWING EVERY DAY
- At least two 3.5oz portions of
1. Salmon, Sardines or other oily fish
2. Chicken Breast
3. Turkey breast
A. Is lean but dark meat & some ground turkey contains both
B. Be sure to read the label and buy lean to ensure the nutritional value remains - 4 - 5 to five servings of fruits & vegetables
- Three or more 1 oz servings of whole grains
1. Most nutrition labels tell you how many grams in a serving NOT how many ounces
2. You may need to convert grams into ounces to make sure you're having 3 oz of grains
per day
3. Go to metric-conversion.org & plug in the amount of ograms for each grain you eat daily - 1,500 mg of sodium a day
AVOID
Research now shows that food that has sugar & refined flour should be avoided
- 1%, 2% & whole milk
- Bagels & Croisants (made with butter)
- Baked goods made with fat
- Butter
- Candy
- Fatty sauces
- Fried food
- High fat snacks (chips)
- Hydrogenated oils like stick margarine & when listed as an ingredient in foods
- Ice cream made with fat
- Pizza - Unless you make it with fresh veggies & low fat cheese topping with crusts like
1. Whole grain thin crust
2. A cauliflower crust - Red Meat
- Soda
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KEEP YOUR DAILY INTAKE OF SODIUM UNDER CONTROL
- The daily amount of salt intake should be no more than 1 t of salt which equals 2400 mg
of sodium - If you have high blood pressure, you should have less salt or mock salt
- Check the nutrition labels of all foods you eat including
1. Canned, boxed & packaged foods
2. Refrigerated & frozen foods
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FIND OUT YOUR BMI
- You'll need your weight & your height in feet & inches
- Go to nhlbisupport/com/bmi/bminojs.html or buy a BMI calculator so you can
check your BMI monthly
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SCHEDULE A YEARLY PHYSICAL WITH YOUR DOCTOR!
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