This oil is mostly monounsaturated and is great for using cold, such as in salad dressings, hummus, or dipping bread with balsamic vinegar.
What is olive oil
100
Oatmeal and barley are examples of this type of fibre
What is soluble
100
30-60 minutes of this each day is recommended for overall good health and lowering your risk of heart disease
What is exercise or physical activity
100
2 examples of cardiovascular or aerobic exercise
What is walking, running, swimming, biking, dancing, hiking or cross country skiing
100
Type of fat found in meat which can raise "bad" LDL cholesterol
What is saturated fat
200
This fruit is chalk full of vitamins, minerals, and heart healthy fat – did you know a medium one of these contains 45 grams of fat?
What is an avocado
200
It is important to drink more of this when increasing fibre intake
What is water
200
2 risk factors for heart disease that you can do something about
What is managing high blood pressure, high blood cholesterol, high blood sugars, excessive alcohol intake, physical inactivity, smoking, or stress
200
How many minutes per week of moderate intensity/vigorous intensity exercise is suggested for lowering heart disease risk
What is 150 minutes per week (30 minutes on 5 days per week)
200
Trans fat (found in processed and fried foods) has this effect on cholesterol
What is raise LDL "bad" cholesterol and lower HDL "good" cholesterol
300
The words “hydrogenated” or “shortening” on an ingredient list are clues which type of bad fat is hidden in the food product
What is trans fat
300
Increasing fibre intake, especially soluble fibre, can have this effect on your cholesterol
What is lowers LDL cholesterol
300
2 risk factors for heart disease that you cannot control
What is age, gender, family history, ethnicity, history of stroke or TIA, or high BMI
300
Increasing your activity level mainly affects this type of cholesterol, also known as 'good' cholesterol
What is HDL cholesterol
300
This was once thought to raise blood cholesterol but has been disproven by later research
What is dietary cholesterol or eggs
400
This food is a good source of omega 3 fats and it is recommended to eat it twice a week.
What is fish
400
The way of eating or "diet" that emphasizes fruit, vegetables, grains, legumes, nuts, seeds, fish and poultry
What is the Mediterranean diet
400
The amount of weight loss that has been shown to significantly lower your heart disease risk?
What is 5% of body weight
400
Going for a walk with a friend that causes you to sweat a little and breath harder is an example of which intensity of exercise
What is moderate intensity
400
Number of eggs that can be safely consumed within a week
What is 7 eggs or 1 egg per day
500
A healthy snack that provides heart healthy unsaturated fats, fibre, and protein
What is unsalted nuts
500
Each serving of this can significantly lower the overall risk of heart attack or stroke
What is fruits and vegetables
500
2 lifestyle changes to lower risk for heart disease
What is healthy eating (choose less processed and higher fibre foods), decrease alcohol intake, quit smoking, manage stress levels, or increase physical activity
500
A simple way to include more physical activity in your day without going to the gym
What is walking for 10 minute intervals three times a day, cycle or walk to work, walk up the stairs instead of taking the elevator, parking farther away and walking to destination, or walking meetings with coworkers
500
High blood cholesterol levels have this effect in the body
What is increased risk of heart attack and stroke (by building plaque in arteries and decreasing blood flow through arteries)