Heart Healthy Nutrition Guidelines

To help you get started on your new healthy outlook, follow these simple suggestions for eating healthy:

  • Limit saturated fats. Aim for less than 7% of your total daily calories from saturated fat, and choose foods that will help keep your daily cholesterol intake under 300 milligrams.
  • Get involved in some sort of physical activity that will keep you fit and help keep your body strong.  Walk or do other activities for at least 30 minutes on most days.
  • Consume a diet rich in fruits and vegetables.
  • Choose whole-grain, high-fiber foods whenever possible.
  • Limit your intake of foods high in calories and low in nutrition, such as soft drinks and candy that are loaded with sugars.
  • If you consume alcohol, do so in moderation, with a maximum of one alcoholic drink per day for women and two for men.

Transitioning to a healthier lifestyle takes a bit of effort but the payoff will be bigger than you can imagine. Becoming a healthier individual is something that can only be achieved by making a healthy effort. Don’t worry; you’re not the only passenger on board the health train. Find a buddy to jump on the train with you.  You’re sure to have loads of fun.

Here’s your challenge:  Try this Meatless Veggie Burger recipe and we’re sure you’ll never go back to your fat-dripping hamburger.

Meatless Veggie Burger


2 cups oats
2 egg whites (use large eggs)
½ cup BBQ sauce, low sodium
½ cup water
Sprinkle of garlic powder
Sprinkle of dried onions
½ cup diced cabbage
1 to 1 1/2 cups grated carrots


Preheat oven to 400 degrees. Spray a baking sheet with non-stick spray.

Mix ingredients together, shape into burgers and bake for about 20 minutes.

Serve on a whole wheat roll with sliced tomato and lettuce.

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