About Heart Health
Which of these is NOT part of the DASH eating plan: 8–10 servings fruits/vegetables, 6–8 servings refined grains, 3 servings low‑fat dairy, or 6 or fewer servings lean meat?
What is "refined grains"
Name the four food groups that make up a healthy, balanced plate
What is "fruits, vegetables, whole grains and healthy protein"
A truly heart‑healthy natural peanut butter should list no more than these two ingredients
What is "peanuts and salt"
Listed directly beneath Total Fat, this solid-at-room-temperature fat is the main type heart patients should restrict to keep LDL cholesterol in check.
What is "saturated fat"
Arthur eats boxed mac n cheese and pizza rolls with his grandkids to avoid cooking separate meals. To protect his heart while keeping everyone fed, what can he do differently?
What is a "build-your-own" meals
Other acceptable answers: What is making a low-sodium shared base with separate toppings? OR What is making homemade lower-sodium versions?
Among zucchini, green beans, cauliflower, and sweet potatoes, which one is a starchy carbohydrate that can raise blood sugar more quickly?
What is "sweet potatoes"
This type of carbohydrate digests slowly and helps stabilize blood sugar. It’s found in oats, beans, and whole grains.
What is "complex carbohydrates"
This ingredient has over 50 different names—like maltose, dextrose, and cane syrup—making it hard to spot on labels.
What is "added sugar"
According to the 5/20 rule, the % Daily Value for sodium and saturated fat should be at or below this percentage.
What is "5%"
Brenda orders a high-fat breakfast platter at her weekly diner group to avoid feeling awkward. To eat heart-healthy without missing the social fun, she can take this simple step before leaving the house.
What is "looking up the menu online in advance"
Other acceptable answers: What is pre-selecting her meal ahead of time? / What is asking for substitutions?
The American Heart Association recommends limiting sodium to this many milligrams per day.
What is "1500 mg of sodium"
Other acceptable answers: No more than 2300 mg
This vitamin helps the body absorb calcium and is found in fortified milk, eggs, and sunlight exposure.
What is "vitamin D"
“Reduced Sodium” means 25% less salt than the original, but only this claim guarantees 140 mg or less per serving.
What is "low sodium"
To stop hitting the vending machine for chips and cola during his 3:00 PM slump, Charlie should pair a piece of fruit with this macronutrient for sustained energy.
What is "protein" (or healthy fats)
Other acceptable answers: (Specific food types- greek yogurt, grilled chicken, almond/peanut butter, etc)
Found in salmon, walnuts, and flaxseed, these fats help reduce inflammation and support heart health
What are "omega 3 fatty acids"
Adults should aim for 25–30 grams of this nutrient daily, yet most get less than half.
What is "fiber"
If a product lists ‘hydrogenated oil,’ it contains this type of fat that raises LDL cholesterol.
What is "trans fat"
Frank mindlessly finishes a bag of salted pretzels and M&Ms while watching TV at night. To break this automatic habit, what can he do?
What is "measuring out portions"
Other acceptable answers: drinking tea, eating air-popped popcorn (or other alternative healthy snack), keeping hands busy, or brushing teeth to avoid snacking.
If your doctor recommends oatmeal, black beans, and apples to lower LDL cholesterol, you’re increasing your intake of this nutrient.
What is "Fiber"
This preservative, often found in deli meats, can increase blood pressure and is linked to heart disease risk.
What is "nitrates/nitrites"
Dorothy hits her 64-ounce fluid limit by 2:00 PM due to thirst from salty deli meats. Besides cutting sodium, she can do what to relieve her dry mouth.
What is "eating ice chips"
Other acceptable answers: frozen fruit (grapes), sugar-free hard candies, or portioning liquids into smaller containers