Good Heart Health Starts Here

Ideally < 100 (“L”ousey/bad cholesterol)

Bad fats are saturated fats, trans fats, and partially hydrogenated fats.
Decrease saturated fats: red meats, cheese, butter, milk.
Decrease trans fats: margarine, cookies, cakes, deep-fried foods.
Increase fiber intake – this will decrease your LDL (see fiber chart on inside cover).
Chicken or fish are preferred over red meat.
Avoid excessive carbs (bread, rice, pasta, potatoes) or excess protein intake.

Ideally > 50 (“H”appy/good cholesterol)

Ideally < 100 (Risk of Diabetes)

Reduce carbs: bread, rice, pasta, potatoes, dessert.
Decrease artificially-sweetened beverages and soda.
Decrease processed foods: sweets, high-fructose corn syrup, white bread, white rice, white pasta, sweetened cereals.
Replace processed carbs with whole grains: whole wheat bread/pasta, brown rice, whole grain pasta.
Whole grains have fewer calories, more fiber, more antioxidants, and lower sugar.

Ideally < 150

Reduce carbs: bread, rice, pasta, potatoes, dessert.
Decrease alcohol intake.
Increase intake of good fats: monounsaturated fats and polyunsaturated fats.
Increase Omega-3 fatty acids (polyunsaturated fats are found in salmon, tuna, sardines, fish oil, flaxseeds, flaxseed oil, olive oil, nuts, avocados, and soybeans.)

Ideally 3 -5 x per week for 20 – 60 minutes at a time

Improve your health with aerobic exercise: walking, running, biking, swimming, rowing, stair climber, elliptical.
Good workout is marked by breathlessness, sweating, and fatigue.

✔ Reduces risk of stroke, heart disease, and diabetes

✔ Helps control weight and lowers blood pressure

✔ Treats erectile dysfunction

✔ Associated with lower risks of colon, lung, prostate, ovarian, and breast cancers

✔ Treats depression and anxiety

✔ Reduces stress and improves sleep

✔ Prevents dementia and improves memory (increases the size of the hippocampus)

✔ Helps maintain healthy bones, preventing osteoporosis

✔ Enhances resting energy expenditure (converts white fat to brown fat)