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A Heart Healthy Diet

When your heart speaks, take good notes. Judith Campbell

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Healthy Life Style

• Less stress• Exercise daily• Stop smoking• Eat a healthy

diet

The heart is forever making the head its fool. – Francois de La Rochefoucauld

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Guidelines For Daily Calories

• Saturated fats/trans fats < 10%

• Polyunsaturated fats < 10%

• Monounsaturated fats < 15%

• Cholesterol < 300 mg

• Sodium < 2,400 mg

Sometimes the heart sees what is invisible to the eye. - H. Jackson Brown, Jr.

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Cholesterol

• Fat that clings to artery walls

• Causes heart disease

A kiss makes the heart young again and wipes out the years. - Rupert Brooke

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Saturated Fats

• Solid at room temperature

• Can be found in:– Red meats

– Butter and cream

– Milk and cheese

The heart is the chief feature of a functioning mind. – Frank Lloyd Wright

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Trans Fats

• Lowers HDL (good) cholesterol

• Raises LDL (bad) cholesterol

Man’s heart away from nature becomes hard. – Standing Bear

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Polyunsaturated Fats

• Liquid at room temperature and in refrigerator

• Good fat that helps the body get rid of newly formed cholesterol

Great tranquility of heart is his who cares for neither praise nor blame. – Thomas Kempis

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Monounsaturated Fats

• Liquid at room temperature, more solid in refrigerator

• Helps reduce cholesterol

A loving heart is the truest wisdom. – Charles Dickens

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The Mediterranean Diet

• Olive oil

• Fruits

• Vegetables

• Fish

Write it on your heart that every day is the best day in the year. – Ralph Waldo Emerson

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Why Mediterranean?

• High in antioxidants

• Contains good fats such as –Olive oil

–Tuna

–Salmon

The heart is forever inexperienced. - Henry David Thoreau

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Diet For A Healthy Heart

• Reduce fat

• Lean meats

• Add fish to diet

• Go meatless

• More pasta, rice, bread, cereal

Beauty is in the heart of the beholder. - H. G. Wells

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Try These For A Healthy Heart

• Don’t fry

• Limit egg yolks

• Low-fat dairy

• Skip dessert

The heart is the only broken instrument that works. - T. E. Kalem