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TEXARKANA, Ark. –
We have all heard that heart disease is the number one cause of death in the United
States. It is nondiscriminatory and doesn’t care if you are male or female; it also
doesn’t care what race you are either. It can affect all of us.
Learning to eat heart healthy may involve making some changes in the way you eat for
the rest of your life. Don't approach it as a short-term diet that you will quit someday.
It is a lifestyle change.
To have success with this lifestyle change, adopt what is known as the 80/20 rule.
About 80% of the time you can choose lower fat meats, dairy foods, or use low fat
cooking techniques, and higher fat choices about 20% of the time. This allows you
to have some freedom to choose those foods you really love.
To get started on a heart healthy diet, review your current diet. Maybe you're already
following many of the recommendations and only need to make a few adjustments in choices
Take the slow and steady approach. Make one change at a time. This gives time to adjust
and develop new habits before moving on. Research indicates you'll be more successful
Eating more fiber may help lower blood cholesterol levels. Soluble fiber, for example
in oats, may help take cholesterol away before it can be absorbed into your bloodstream.
Start out with whole wheat, oats, and brown rice before branching out to barley and
bulgur. Try substituting about one-third whole-wheat flour for white flour when baking.
Eat more muffins, pancakes, or cookies that include oatmeal or whole wheat flour.
Evaluate which type of milk you are drinking. Whole milk contains a minimum of 3%
butterfat. Many people find 2% milk is an acceptable alternative. Continue taking
gradual steps down in fat content, giving the palate time to adjust in between. Try
reduced-fat cheeses and sour cream too. The difference in taste may be undetectable
in many recipes.
There are many ways to reduce the fat in your diet that you are probably already doing:
Download your copy of Listen to Your Heart, or contact the Miller County Extension Office, 870-779-3609 or visit us in room
215 at the Miller County Courthouse. We're online at email@example.com, on Facebook at
UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.uada.edu/Miller.
Stuffed French Toast uses egg substitute which are made with egg whites and contain
no fat and cholesterol. It is a recipe from the American Heart Association.
Nutrition Information - 2 slices yields: 242 calories; 42 grams carbohydrates, 1 gram total fat; 2 milligrams
cholesterol; and 646 milligrams of sodium.
By Carla DueMiller County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture400 Laurel Street, Suite 215 Texarkana AR 71854 (870) firstname.lastname@example.org