A Heart Healthy Diet Makeover

Written by Meri Raffetto RD


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7.Folic Acid: High levels of an amino acid called homocysteine inrepparttar blood have been associated with damage torepparttar 114148 blood-vessel walls, increased blood clotting, and overall increased risk of cardiovascular disease. Folate is a B vitamin which has been shown to decrease these homocysteine levels inrepparttar 114149 blood. Good food sources of Folate include green leafy vegetables such as kale, spinach, beet greens, and chard as well as legumes, asparagus, broccoli, oranges, orange juice, whole and fortified grains, walnuts and peanuts.

8.Add some almonds! Studies show that eating an ounce of almonds a day can help to lower your cholesterol. A matter of fact, a recent study published in Journal ofrepparttar 114150 American Medical Association found that eating a diet that included plant sterol margarine (such as Benecol or ProActiv), soy products, almonds and increase fiber was able to lower cholesterol levels as much asrepparttar 114151 statin drugs and in just 2 weeks time! Have an ounce of almonds as a snack, or sprinkle them in your cereal or salad.

9.Have a little soy: Soy has also been shown to lower cholesterol levels. Using soy on a weekly basis is a great step towards protecting your heart. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet!

Sample Heart Healthy Meal Makeover:

Sample day Before: Breakfast: - glass of orange juice - 2 fried eggs - 3 slices of bacon - 2 slices white bread with 3 tsp butter Lunch: - roast beef sandwich on white bread - potato chips Snack: - 1 cup Cheez It crackers Dinner: - fried fish strips - 1 cup mashed potatoes cooked w/whole milk and butter - ˝ cup corn

Diet make over: Breakfast: -glass of calcium fortified orange juice - scrambled egg beaters - 1-2 slices of whole grain bread with 1-2 tsp Benocol or ProActive spread - 1-2 slices soy bacon or sausage links Lunch: -˝ turkey, lettuce, tomato, and avocado sandwich - 1 cup vegetable soup - 8 oz vanilla non-fat yogurt with 1/3 cup of berries added Snack: 1 ounce almonds Dinner: -3 ounces baked or broiled salmon - ˝ cup broiled red potatoes with olive oil - ˝ cup broccoli - 1-2 cups of salad with cut up pears and toasted walnuts with 1TB olive oil vinaigrette salad dressing Results: Day 1 = 2300 calories and 114 grams fat; 98 grams sat fat; 45% calories from fat Day 2 = 1800 calories and 58 grams fat; 14 grams sat fat; 29% calories from fat. Making small changes can go a long way to improve your heart health! What changes can you start making?

© Meri Raffetto, 2005



Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed two online weight management programs, The Mini Diet Makeover and The Ultimate Diet Makeover, which focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.


Jevene

Written by Ratliff J


Continued from page 1
Jevené can be safely applied on ALL SKIN AREAS Botox®* is limited in where it can be applied: throat, neck areas, aroundrepparttar mouth and eyes to name a few** Jevené has lasting effects of reducing and removing fine lines and wrinkles Has to be injected on a regular basis to maintain results** Jevené is very affordable and easy-to-use Botox®* is very costly and must be repeated every 2-4 months**

Learn more about Jevene at www.jevene.us.

J. Ratliff is an article writer for www.askwellness.com


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