Heart Healthy Checklist
30/06/09 15:30 Filed in:
Heart HealthyDaily Checklist for Heart Health- use tally marks to track & set goals Antioxidants:
7-8 servings Fruits/Veggies ________________________________
1 oz portion Dark chocolate _______________________________
2 cups/day Green or white tea_____________________________
2-3 serving Whole Grains_________________________________
Omega 3 fatty acids:
2-4 srvg/week Fish_________________________________________
Flax seed or meal ______________________________________
1 oz portion Walnuts _____________________________________
2-4 srvg/week Enriched foods (eggs, juices, bars, margarines and oils)_________
Fiber rich foods: goal 25 grams per day
2-3 servings Grains: Oats, barley, whole wheat, brown rice, pop corn, bran ____
See above Fruits/Veggies _________________________________________
Psyllium, Metamucil, Citrucel, Fiberful fruit bars & other fiber supplements _________________________________________
Monounsaturated fat:
2-3 servings Olive oil, canola oil, peanut oil ___________________________
1-2 oz day Nuts_________________________________________________
Avocado______________________________________________
Peanut products _______________________________________
Stress Reduction: 15 min minimum daily practice ideal _________________________
Breathing exercises ____________________________________
Yoga _______________________________________________
Meditation ___________________________________________
Prayer _______________________________________________
Exercise:
2 hrs 30 min/wk Moderate: walking, gardening, ball room dancing __________
(20 min/day)
1 hr 5 min/wk Vigorous: running, aerobic dancing, spinning classes, racquet ball
(20 minutes 3/wk)
2-3 times per week Muscle strengthening: weights, pilates, calisthenics __________
Sleep:
7-9 Hours most nights ___________________________________________________
Created by Amy Drescher PhD RD www.eatingrightbyamy.com