| Heart Smart Eating - Do You Know How? |
| Take the "Do You Eat Heart Smart?" quiz, and find out what the 8 Steps to Heart Smart
Eating is.
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| 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 margarine contain 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.
- 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 cal 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.
- Levels of 6.2 mmol/L or 240 mg/dL and above is considered high and could increase your risk
for 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 & margarine do not contain cholesterol (if margarine is made from all
vegetable oils). These foods, however, 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.
- Dietary cholesterol, the cholesterol you eat only contributes about 20 percent to your
blood.
- 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 blood cholesterol levels.
- 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.
- 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.
- 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 fiber, 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.
- Soluble fiber should not be confused with insoluble fiber 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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