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Nutrition Basics
What should you eat? |
• Eat lean protein
• Include two colors (fruits and/or vegetables) at each of your meals.
• Avoid high carbohydrate/sugary snacks
• Increase essential nutrients through vitamins
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| CHOLESTEROL |
High cholesterol raises your risk for heart disease. Plaque can build up in arteries that lead to the heart. The narrowing or closing of these arteries can cause a heart attack. High cholesterol doesn’t cause symptoms; many people don’t know their cholesterol is high. High cholesterol can happen at any age and it affects both men and women.
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TRIGLYCERIDES
Fats carried through the bloodstream. |
How to lower your triglycerides:
• Limit sugar
• Limit starches (pastas, bagels, white bread, crackers and goods made with white flour)
• Lose weight
• Regular exercise
• Increase Omega-3 fats through diet or supplements
• No more than 1-2 alcoholic drinks per day |
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HDL
Helps remove cholesterol from the arteries. |
How to raise your HDL level:
• Quit smoking
• Lose weight
• Regular exercise
• Eliminate hydrogenated fats |
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LDL
Builds up on the walls of arteries.
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How to lower your LDL level:
• Limit saturated fats (fat from animal sources)
• Limit hydrogenated fats
• Lose weight
• Exercise
• Change margarine to Take Control or Benecol brands |
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Blood Pressure
The measurement of the force
applied to the walls of the
arteries as the heart pumps
blood through the body.
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How to lower your blood pressure naturally:
• Exercise
• Decrease sodium in diet
• Reduce stress
• Weight loss (if needed)
• Limit alcohol to no more than 2 drinks daily
• If you snore – discuss with your healthcare provider |
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Glucose
The body’s energy source. |
Type II Diabetes is a chronic condition that affects the way your body metabolizes sugar (glucose) – your body’s main source of fuel.
How to lower your glucose levels:
• Lose weight
• Exercise
• Limit sugar, limit starches (pasta, bagels, muffins, rice, potatoes, cereals, ice cream, chips, white bread, crackers and goods made with white flour)
• Limit alcohol to no more than 2 drinks daily |
