About 'nutrient chart'|Your Medication Could Be Depleting Vital Nutrients

Ｔｈｅ               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ               (ａｍｅｒｉｃａｎｈｅａｒｔ.ｏｒｇ)               ｈａｓ               ｐｕｂｌｉｓｈｅｄ               ｇｕｉｄｅｌｉｎｅｓ               ｏｎ               ｔｈｅｉｒ               ｗｅｂｓｉｔｅ               ｆｏｒ               ａ               ｈｅａｒｔ               ｈｅａｌｔｈｙ               ｌｉｆｅｓｔｙｌｅ.

Ａｃｃｏｒｄｉｎｇ               ｔｏ               ｔｈｅ               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ,               "Ａ               ｈｅａｌｔｈｙ               ｄｉｅｔ               ａｎｄ               ｌｉｆｅｓｔｙｌｅ               ａｒｅ               ｔｈｅ               ｂｅｓｔ               ｗｅａｐｏｎｓ               ｙｏｕ               ｈａｖｅ               ｔｏ               ｆｉｇｈｔ               ｃａｒｄｉｏｖａｓｃｕｌａｒ               ｄｉｓｅａｓｅ.".

Ｔｈｅ               ｇｕｉｄｅｌｉｎｅｓ               ａｒｅ               ｆａｉｒｌｙ               ｓｉｍｐｌｅ               ａｎｄ               ｃｏｍｍｏｎ               ｓｅｎｓｅ.

Ｂａｓｅｄ               ｕｐｏｎ               ｔｈｅ               ｍｏｓｔ               ｕｐ-ｔｏ-ｄａｔｅ               ｉｎｆｏｒｍａｔｉｏｎ               ａｎｄ               ｒｅｓｅａｒｃｈ,               ｔｈｅ               ｇｕｉｄｅｌｉｎｅｓ               ｍａｙ               ｓｏｕｎｄ               ａｍａｚｉｎｇｌｙ               ｌｉｋｅ               ｗｈａｔ               ｙｏｕｒ               ｇｒａｎｄｍｏｔｈｅｒ,               ｏｒ               ｍｏｔｈｅｒ,               ｕｓｅｄ               ｔｏ               ｔｅｌｌ               ｙｏｕ.

Ｆｏｌｌｏｗｉｎｇ               ａｒｅ               ｔｈｅ               ｍｏｓｔ               ｕｐ-ｔｏ-ｄａｔｅ               ｌｉｆｅｓｔｙｌｅ               ｇｕｉｄｅｌｉｎｅｓ,               ｇａｔｈｅｒｅｄ               ｆｒｏｍ               ｔｈｅ               ｗｅｂｓｉｔｅ               ｏｆ               ｔｈｅ               Ａｍｅｒｉｃａｎ               ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ               (ａｍｅｒｉｃａｎｈｅａｒｔ.ｏｒｇ):
               Ｋｎｏｗ               ｈｏｗ               ｍａｎｙ               ｃａｌｏｒｉｅｓ               ｙｏｕ               ｓｈｏｕｌｄ               ｅａｔ               ａｎｄ               ｄｒｉｎｋ               ｔｏ               ｍａｉｎｔａｉｎ               ｙｏｕｒ               ｗｅｉｇｈｔ.

Ｋｅｅｐ               ｙｏｕｒ               ｃａｌｏｒｉｅ               ｉｎｔａｋｅ               ａｔ               ｔｈｅ               ｌｅｖｅｌ               ｏｆ               ｔｈｅ               ｃａｌｏｒｉｅｓ               ｙｏｕ               ｋｎｏｗ               ｙｏｕ               ｃａｎ               ｂｕｒｎ.

Ｄｏｎ'ｔ               ｅａｔ               ｍｏｒｅ               ｃａｌｏｒｉｅｓ               ｔｈａｎ               ｙｏｕ               ｃａｎ               ｂｕｒｎ               ｉｎ               ａ               ｄａｙ.

Ｔｒｙ               ｔｏ               ｍａｔｃｈ               ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｃａｌｏｒｉｅｓ               ｔｈａｔ               ｙｏｕ               ｅａｔ               ｗｉｔｈ               ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｃａｌｏｒｉｅｓ               ｔｈａｔ               ｙｏｕ               ｂｕｒｎ               ｔｈｒｏｕｇｈ               ｐｈｙｓｉｃａｌ               ａｃｔｉｖｉｔｙ.

Ｃａｌｏｒｉｅｓ               ｒｅｑｕｉｒｅｍｅｎｔ               ｖａｒｙ               ｗｉｔｈ               ｇｅｎｄｅｒ,               ａｇｅ               ａｎｄ               ａｃｔｉｖｉｔｙ               ｌｅｖｅｌ.

Ｔｈｅｒｅ               ｉｓ               ａ               ｃｈａｒｔ               ｏｎ               ｔｈｅ               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ               ｗｅｂｓｉｔｅ               (ａｍｅｒｉｃａｎｈｅａｒｔ.ｏｒｇ),               ｏｒ               ｙｏｕ               ｃａｎ               ｇｅｔ               ｔｈｅ               ｉｎｆｏｒｍａｔｉｏｎ               ｆｒｏｍ               ａ               ｈｅａｌｔｈｃａｒｅ               ｐｒｏｖｉｄｅｒ.
               Ｅｘｅｒｃｉｓｅ:               Ａｉｍ               ｆｏｒ               ａｔ               ｌｅａｓｔ               30               ｍｉｎｕｔｅｓ               ｏｆ               ｍｏｄｅｒａｔｅ               ｄａｉｌｙ               ｐｈｙｓｉｃａｌ               ａｃｔｉｖｉｔｙ.

Ｉｆ               ｙｏｕ               ｃａｎ'ｔ               ｅｘｅｒｃｉｓｅ               ｅｖｅｒｙ               ｄａｙ,               ｔｒｙ               ｔｏ               ｅｘｅｒｃｉｓｅ               ｍｏｓｔ               ｄａｙｓ               ｏｆ               ｔｈｅ               ｗｅｅｋ.

Ｉｆ               ａ               30               ｍｉｎｕｔｅ               ｉｎｃｒｅｍｅｎｔ               ｉｓ               ｄｉｆｆｉｃｕｌｔ,               ｇｅｔ               ｔｈｒｅｅ               10               ｍｉｎｕｔｅ               ｉｎｃｒｅｍｅｎｔｓ               ｏｆ               ｅｘｅｒｃｉｓｅ.

Ｔｈｅ               ｂｅｎｅｆｉｔｓ               ｏｆ               ｅｘｅｒｃｉｓｅ               ａｒｅ               ｍａｎｙ,               ｉｎｃｌｕｄｉｎｇ:               ｉｍｐｒｏｖｅｄ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ               ａｎｄ               ｂｌｏｏｄ               ｓｕｇａｒ               ｌｅｖｅｌｓ.

Ｅｘｅｒｃｉｓｅ               ａｌｓｏ               ｒｅｄｕｃｅｓ               ｒｉｓｋ               ｆｏｒ               ｃｈｒｏｎｉｃ               ｄｉｓｅａｓｅｓ,               ｓｕｃｈ               ａｓ               ｔｙｐｅ               2               ｄｉａｂｅｔｅｓ,               ｏｓｔｅｏｐｏｒｏｓｉｓ,               ｏｂｅｓｉｔｙ,               ｄｅｐｒｅｓｓｉｏｎ,               ｂｒｅａｓｔ               ｃａｎｃｅｒ               ａｎｄ               ｃｏｌｏｎ               ｃａｎｃｅｒ
               Ｅａｔ               ａ               ｖａｒｉｅｔｙ               ｏｆ               ｎｕｔｒｉｔｉｏｕｓ               ｆｏｏｄｓ               ｆｒｏｍ               ａｌｌ               ｔｈｅ               ｆｏｏｄ               ｇｒｏｕｐｓ.

Ｔｈｅ               ｂｏｄｙ               ｎｅｅｄｓ               ａ               ｖａｒｉｅｔｙ               ｏｆ               ｎｕｔｒｉｅｎｔｓ               ｔｏ               ｂｅ               ｈｅａｌｔｈｙ.

Ｔｈｅ               ｂｅｓｔ               ｎｕｔｒｉｅｎｔ               ｒｉｃｈ               ｆｏｏｄｓ               ｐｒｏｖｉｄｅ               ｖｉｔａｍｉｎｓ,               ｍｉｎｅｒａｌｓ,               ｆｉｂｅｒ               ａｎｄ               ｏｔｈｅｒ               ｎｕｔｒｉｅｎｔｓ.

Ｆｏｏｄｓ               ｔｈａｔ               ｐｒｏｖｉｄｅ               ｎｕｔｒｉｅｎｔｓ               ｗｈｉｌｅ               ｂｅｉｎｇ               ｌｏｗ               ｉｎ               ｃａｌｏｒｉｅｓ               ｇｅｔ               ｔｈｅ               ｍｏｓｔ               ｎｕｔｒｉｔｉｏｎａｌ               ｂａｎｇ-ｆｏｒ-ｔｈｅ-ｂｕｃｋ.

Ｔｈｅ               ｂｅｓｔ               ｈｉｇｈ               ｎｕｔｒｉｔｉｏｎ               ｆｏｏｄｓ               ｉｎｃｌｕｄｅ:
               Ｆｒｕｉｔｓ               ａｎｄ               ｖｅｇｅｔａｂｌｅｓ               ｐｒｏｖｉｄｅ               ａ               ｌｏｔ               ｏｆ               ｎｕｔｒｉｔｉｏｎ,               ｉｎ               ｔｈｅ               ｆｏｒｍｓ               ｏｆ               ｖｉｔａｍｉｎｓ,               ｍｉｎｅｒａｌ               ａｎｄ               ｆｉｂｅｒ,               ｗｈｉｌｅ               ｂｅｉｎｇ               ｌｏｗ               ｉｎ               ｃａｌｏｒｉｅｓ.

Ｆｒｕｉｔｓ               ａｎｄ               ｖｅｇｅｔａｂｌｅｓ               ｃｏｎｔａｉｎ               ａ               ｎｕｍｂｅｒ               ｏｆ               ｈｅａｌｔｈｆｕｌ               ｅｌｅｍｅｎｔｓ,               ｓｕｃｈ               ａｎｄ               ｐｈｙｔｏｃｈｅｍｉｃａｌｓ               ａｎｄ               ａｎｔｉｏｘｉｄａｎｔｓ.

Ｉｆ               ｙｏｕ               ｄｏｎ'ｔ               ｃｕｒｒｅｎｔｌｙ               ｅａｔ               ｅｎｏｕｇｈ               ｏｆ               ｔｈｅｓｅ               ｆｏｏｄｓ,               ａｎｄ               ｍｏｓｔ               ｏｆ               ｕｓ               ｄｏｎ'ｔ,               ｓｔａｒｔ               ｏｕｔ               ｂｙ               ｓｕｂｓｔｉｔｕｔｉｎｇ               ｔｈｅｍ               ａｓ               ｈｅａｌｔｈｆｕｌ               ｓｎａｃｋｓ,               ｉｎｓｔｅａｄ               ｏｆ               ｃｈｉｐｓ               ａｎｄ               ｃｒａｃｋｅｒｓ.

Ｔｈｅ               ｄｅｅｐｌｙ               ｃｏｌｏｒｅｄ               ｆｒｕｉｔｓ               ａｎｄ               ｖｅｇｅｔａｂｌｅｓ               ｔｅｎｄ               ｔｏ               ｐａｃｋ               ｍｏｒｅ               ｎｕｔｒｉｔｉｏｎａｌ               ｐｕｎｃｈ.

Ｓｅｌｅｃｔ               ｔｈｅ               ｍｏｓｔ               ｂｒｉｇｈｔｌｙ,               ｏｒ               ｄｅｅｐｌｙ               ｃｏｌｏｒｅｄ               ｆｒｕｉｔｓ               ａｎｄ               ｖｅｇｅｔａｂｌｅｓ               ｔｈａｔ               ｙｏｕ               ｃａｎ.
               Ｗｈｏｌｅ-ｇｒａｉｎ               ｆｏｏｄｓ,               ｗｈｉｃｈ               ａｒｅ               ｕｎｒｅｆｉｎｅｄ,               ｃｏｎｔａｉｎ               ｖａｌｕａｂｌｅ               ｆｉｂｅｒ               ｗｈｉｃｈ               ｃａｎ               ｈｅｌｐ               ｔｏ               ｌｏｗｅｒ               ｂｌｏｏｄ               ｃｈｏｌｅｓｔｅｒｏｌ.

Ｗｈｏｌｅ               ｇｒａｉｎｓ               ａｌｓｏ               ｈｅｌｐ               ｙｏｕ               ｆｅｅｌ               ｆｕｌｌ,               ｄｅｃｒｅａｓｉｎｇ               ａｐｐｅｔｉｔｅ.

Ｔｈｉｓ               ｍａｙ               ｈｅｌｐ               ｙｏｕ               ｌｏｓｅ               ｗｅｉｇｈｔ.

Ｗｈｏｌｅ               ｇｒａｉｎ,               ｈｉｇｈ               ｆｉｂｅｒ               ｆｏｏｄｓ               ｉｎｃｌｕｄｅ:               ｗｈｏｌｅ               ｗｈｅａｔ,               ｏａｔｓ,               ｏａｔｍｅａｌ,               ｒｙｅ,               ｂａｒｌｅｙ,               ｃｏｒｎ,               ｂｒｏｗｎ               ｒｉｃｅ,               ｗｉｌｄ               ｒｉｃｅ,               ｂｕｃｋｗｈｅａｔ,               ｍｉｌｌｅｔ               ａｎｄ               ｑｕｉｎｏａ.

Ｗｈｅｎ               ｌｏｏｋｉｎｇ               ａｔ               ｉｎｇｒｅｄｉｅｎｔ               ｌａｂｅｌｓ               ｆｏｒ               ｂｒｅａｄｓ               ａｎｄ               ｏｔｈｅｒ               ｆｏｏｄｓ,               ｌｏｏｋ               ｆｏｒ               ｌａｂｅｌｓ               ｔｈａｔ               ｌｉｓｔ               ｔｈｅ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ａｓ               ｔｈｅ               ｆｉｒｓｔ               ｉｔｅｍ.
               Ｆｉｓｈ,               ｗｈｉｃｈ               ｃｏｎｔａｉｎｓ               ｏｍｅｇａ-3               ｆａｔｔｙ               ａｃｉｄｓ,               ｓｈｏｕｌｄ               ｂｅ               ｅａｔｅｎ               ａｔ               ｌｅａｓｔ               ｔｗｉｃｅ               ａ               ｗｅｅｋ.

Ｏｉｌｙ               ｆｉｓｈ,               ｓｕｃｈ               ａｓ               ｓａｌｍｏｎ,               ｔｒｏｕｔ               ａｎｄ               ｈｅｒｒｉｎｇ,               ｍａｙ               ｈｅｌｐ               ｔｏ               ｌｏｗｅｒ               ｒｉｓｋ               ｏｆ               ｄｅａｔｈ               ｆｏｒｍ               ｃｏｒｏｎａｒｙ               ａｒｔｅｒｙ               ｄｉｓｅａｓｅ.

Ｐｒｅｐａｒｅ               ｆｉｓｈ               ｂｙ               ｇｒｉｌｌｉｎｇ,               ｂａｋｉｎｇ               ｏｒ               ｐｏａｃｈｉｎｇ.

Ｌｉｍｉｔ               ｆｒｉｅｄ               ｆｉｓｈ               ａｎｄ               ｄｏｎ'ｔ               ａｄｄ               ｃｒｅａｍ               ｓａｕｃｅ.

Ａ               ｓｅｒｖｉｎｇ               ｓｉｚｅ               ｉｓ               ａｂｏｕｔ               3               ｏｕｎｃｅｓ               ｃｏｏｋｅｄ,               ｗｈｉｃｈ               ｉｓ               ａｂｏｕｔ               ｔｈｅ               ｓｉｚｅ               ｏｆ               ａ               ｃｈｅｃｋｂｏｏｋ.
               Ｅａｔ               ｌｅｓｓ               ｎｕｔｒｉｅｎｔ               ｐｏｏｒ               ｆｏｏｄｓ.

Ｉｆ               ｙｏｕ               ｕｓｅ               ｙｏｕｒ               ｄａｉｌｙ               ｃａｌｏｒｉｅｓ               ａｌｌｏｔｍｅｎｔ               ｏｎ               ｈｉｇｈ               ｃａｌｏｒｉｅｓ               ｆｏｏｄｓ               ａｎｄ               ｂｅｖｅｒａｇｅｓ,               ｃｈａｎｃｅｓ               ａｒｅ               ｔｈａｔ               ｙｏｕ               ｗｏｎ'ｔ               ｇｅｔ               ｔｈｅ               ｎｕｔｒｉｅｎｔｓ               ｙｏｕ               ｎｅｅｄ,               ｂｅｃａｕｓｅ               ｔｈｅｓｅ               ｖｅｒｙ               ｆｏｏｄｓ               ｈａｖｅ               ｌｏｗ               ｎｕｔｒｉｔｉｏｎａｌ               ｖａｌｕｅ.
               Ａ               ｇｏｏｄ               ｄａｉｌｙ               ｅａｔｉｎｇ               ｐｌａｎ               ｉｎｃｌｕｄｅｓ               ｔｈｅ               ｆｏｌｌｏｗｉｎｇ:
               Ｌｅａｎ               ｍｅａｔｓ               ａｎｄ               ｐｏｕｌｔｒｙ,               ｗｉｔｈｏｕｔ               ｓｋｉｎ               ａｎｄ               ｐｒｅｐａｒｅｄ               ｗｉｔｈｏｕｔ               ｓａｔｕｒａｔｅｄ               ａｎｄ               ｔｒａｎｓ               ｆａｔ
               Ｆａｔ-ｆｒｅｅ,               ａｎｄ               ｌｏｗ               ｆａｔ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ
               Ｒｅｄｕｃｅ               ｆｏｏｄｓ               ｗｉｔｈ               ｐａｒｔｉａｌｌｙ               ｈｙｄｒｏｇｅｎａｔｅｄ               ｖｅｇｅｔａｂｌｅ               ｏｉｌ
               Ｃｕｔ               ｂａｃｋ               ｏｎ               ｈｉｇｈ               ｃｈｏｌｅｓｔｅｒｏｌ               ｆｏｏｄｓ
               Ｃｕｔ               ｂａｃｋ               ｏｎ               ｆｏｏｄｓ               ａｎｄ               ｂｅｖｅｒａｇｅｓ               ｗｉｔｈ               ａｄｄｅｄ               ｓｕｇａｒ
               Ｃｕｔ               ｂａｃｋ               ｏｎ               ｓａｌｔ               ａｎｄ               ｈｉｇｈ               ｓｏｄｉｕｍ               ｆｏｏｄｓ.

               Ｄｒｉｎｋ               ａｌｃｏｈｏｌ               ｏｎｌｙ               ｉｎ               ｍｏｄｅｒａｔｉｏｎ,               ｉｆ               ａｔ               ａｌｌ.

Ｍａｘｉｍｕｍ               ｏｎｅ               ｄｒｉｎｋ               ｄａｉｌｙ               ｆｏｒ               ｗｏｍｅｎ               ａｎｄ               ｔｗｏ               ｆｏｒ               ｍｅｎ.

               Ｆｏｌｌｏｗ               ｔｈｅ               ｓａｍｅ               ｇｕｉｄｅｌｉｎｅｓ               ｗｈｅｎ               ｙｏｕ               ｅａｔ               ｏｕｔ.

Ｋｅｅｐ               ｐｏｒｔｉｏｎｓ               ｓｉｚｅｓ               ｓｍａｌｌｅｒ               ｂｙ               ｓｐｌｉｔｔｉｎｇ               ｅｎｔｒｅｅｓ               ｏｒ               ｔａｋｉｎｇ               ｈａｌｆ               ｈｏｍｅ,               ａｓｋｉｎｇ               ｆｏｒ               ｓａｕｃｅｓ               ｏｎ               ｔｈｅ               ｓｉｄｅ,               ｃｈｏｏｓｉｎｇ               ｆｏｏｄｓ               ｔｈａｔ               ｈａｖｅ               ｂｅｅｎ               ｐｒｅｐａｒｅｄ               ｗｉｔｈｏｕｔ               ａ               ｌｏｔ               ｏｆ               ｆａｔ,               ｏｉｌ               ａｎｄ               ｓａｌｔ.
               Ｄｏｎ'ｔ               ｓｍｏｋｅ               ｔｏｂａｃｃｏ.

Ｉｎ               ａｄｄｉｔｉｏｎ,               ｙｏｕ               ｓｈｏｕｌｄ               ａｖｏｉｄ               ｓｅｃｏｎｄ               ｈａｎｄ               ｓｍｏｋｅ.

ｔｈｅ               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ               ｓｔａｔｅｓ,               "Ｃｉｇａｒｅｔｔｅ               ｓｍｏｋｉｎｇ               ｉｓ               ｔｈｅ               ｍｏｓｔ               ｉｍｐｏｒｔａｎｔ               ｐｒｅｖｅｎｔａｂｌｅ               ｃａｕｓｅ               ｏｆ               ｐｒｅｍａｔｕｒｅ               ｄｅａｔｈ               ｉｎ               ｔｈｅ               Ｕｎｉｔｅｄ               Ｓｔａｔｅｓ."
               Ｆｏｌｌｏｗｉｎｇ               ｔｈｅｓｅ               ｇｕｉｄｅｌｉｎｅｓ               ｓｈｏｕｌｄ               ｈｅｌｐ               ｙｏｕ               ｔｏ               ｌｉｖｅ               ａｎｄ               ｌｏｎｇｅｒ,               ｈｅａｌｔｈｉｅｒ               ｌｉｆｅ.

Ｔｈｅ               ｂｅｎｅｆｉｔｓ               ｏｆ               ｈｅａｌｔｈｙ               ｌｉｆｅｓｔｙｌｅ               ｉｎｃｌｕｄｅｓ               ｈｅａｌｔｈｉｅｒ               ｗｅｉｇｈｔ               ａｎｄ               ｒｅｄｕｃｅｄ               ｒｉｓｋ               ｏｆ               ｄｉｓｅａｓｅ.
               Ｔｈｅ               ｉｎｆｏｒｍａｔｉｏｎ               ｉｎ               ｔｈｉｓ               ａｒｔｉｃｌｅ               ｉｓ               ｎｏｔ               ｉｎｔｅｎｄｅｄ               ａｓ               ａ               ｓｕｂｓｔｉｔｕｔｅ               ｆｏｒ               ｍｅｄｉｃａｌ               ａｄｖｉｃｅ.

Ｉｆ               ｙｏｕ               ｈａｖｅ               ａ               ｍｅｄｉｃａｌ               ｃｏｎｄｉｔｉｏｎ,               ｃｏｎｓｕｌｔ               ａ               ｄｏｃｔｏｒ.
               Ｒｅｓｏｕｒｃｅｓ:
               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ

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