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Heart Smart Eating - Do You Know How?
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It was good to meet some of you at the Heart Expo. For
those of you who missed the Heart Expo, here is a
chance for you to take the "Do You Eat Heart Smart?"
quiz, and find out the 8 Steps to Heart Smart
Eating.
Answer
True or False to the
following questions
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| 1. |
The best way to lose weight is to increase
physical activity and eat fewer calories.
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T or F
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| 2. |
The best way to control high blood pressure
is to eat less salt or sodium.
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T or F
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| 3. |
Saturated fat has more calories than mono
and polyunsaturated fat.
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T or F
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| 4. |
A blood cholesterol level of 6.2 mmol/L or
240 mg/dL is desirable for adults.
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T or F
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| 5. |
Peanut butter and coconut milk contains
cholesterol.
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T or F
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| 6. |
Most of your blood cholesterol comes from
the food you eat.
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T or F
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| 7. |
The most effective dietary way to lower the
level of your blood cholesterol is to eat
foods low in cholesterol.
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T or F
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| 8. |
HDL-cholesterol is the "good" cholesterol.
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T or F
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| 9. |
Soaking up the oil with a paper towel will
remove all the fat from fried foods.
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T or F
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| 10. |
Soluble fibre helps lower blood
cholesterol.
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T or F
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Answers
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1. True
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Cutting down on calories, especially from fat,
combined with regular physical activity can help
you lose weight and maintain weight loss. Good
exercise choices: walking, cycling, jogging,
swimming.
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2. False
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Not only do you need to cut down on salt or
sodium intake, you also have to maintain a
healthy body weight. Together they are the most
effective way to control blood pressure.
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Research has shown that even a 5 percent
reduction in extra weight significantly reduces
blood pressure.
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3. False
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All fats have the same amount of calories - about
120 per tablespoon. However, saturated fat found
in meat and dairy products, raises cholesterol
levels, while unsaturated fats have a protective
effect against heart disease.
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4. False
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Total Blood Cholesterol Levels of under 5.2
mmol/L or 200 mg/dL is desirable as it puts you
at a lower risk of heart disease.
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Levels of 6.2 mmol/L or 240 mg/dL and above is
considered high and could increase your risk of
heart disease.
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5. False
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Cholesterol in only in animal foods such as meat
& dairy. Food from plants such as peanut
butter & coconut milk does not contain
cholesterol, however these foods are high in FAT.
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6. False
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Most of your blood cholesterol is produced by
your own body. cholesterol.
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Dietary cholesterol, the cholesterol you eat only
contributes about 20 percent to your blood.
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Your liver makes about 80 percent of your blood
cholesterol.
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7. False
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Reducing the amount of cholesterol in your diet
is important; however, eating foods low in
saturated fat is the most effective dietary way
to lower your cholesterol.
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Examples of foods low in saturated fat
include:
»
grains, fruits, vegetables & legumes
» lean
meat, fish and chicken
»
low-fat milk products
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8. True
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HDL cholesterol is known as the "good"
cholesterol as it gathers excess cholesterol in
the blood and carries it back to the liver to be
excreted by the body.
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Exercise helps boost HDL cholesterol levels in
the body.
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9. False
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Soaking the oil from fried food only remove some
of the oil that is soaked into the food during
frying. Thus deep fry less often to reduce fat
intake.
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Other Low-Fat Cooking Tips:
» Trim
visible fat from meat before cooking.
»
Remove the skin from chicken and duck.
» Bake
or broil meat rather than fry.
» Use
less fat and oil.
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10. True
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Soluble fibre, such as that in barley, dried
legumes (e.g. lentils), oat bran, fruits &
vegetables, further helps to lower blood
cholesterol even when the diet is already low in
fat.
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Soluble fibre should not be confused with
insoluble fibre which is in wheat bran and helps
prevent constipation.
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Find out the 8 Steps to
Heart Smart Eating
»
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