avoid transfat- found infried food,fast food andbaked goodsavoidincreasedintake offoods high insaturated fatschoose fat-free, non-fat,1/2% or 1%fat milk andyogurtsbroil, bake,steam, grillor stir-fryrather thandeep-fryingtry to eat 20-30 grams offiber per dayexamples ofomega-3 fattyacids include:salmon, tuna,walnuts,flaxseedChemicals intobacco candamage theheart andblood vesselsuse salt-freeseasoningslike Mrs.Dashsodiumgoal perserving:140 mglook for "lowsodium, nosalt added orno salt" onfood productsloin andround areleaner cutsof red meatfind healthyways tomanage yourstress levelsavoid excessintake ofsugar-sweetenedbeveragesomega-3fatty acidsare good forthe heartaim for 7-9 hours ofsleep pernightbacon, cheese,biscuits, cakes,and butter areall high insaturated fatsaim for 30-60 minutesof activityper daychoosebreads with<140 mg ofsodium perservingengage inregular physicalactivity toimprove hearthealthtry to keepyour dailysodiumintake <2000mg per dayif your drinkalcohol, doso inmoderationchicken,pork, fish andturkey are alllean sourcesof proteinnormal bloodpressure isaround120/80maintain ahealthybodyweightavoid transfat- found infried food,fast food andbaked goodsavoidincreasedintake offoods high insaturated fatschoose fat-free, non-fat,1/2% or 1%fat milk andyogurtsbroil, bake,steam, grillor stir-fryrather thandeep-fryingtry to eat 20-30 grams offiber per dayexamples ofomega-3 fattyacids include:salmon, tuna,walnuts,flaxseedChemicals intobacco candamage theheart andblood vesselsuse salt-freeseasoningslike Mrs.Dashsodiumgoal perserving:140 mglook for "lowsodium, nosalt added orno salt" onfood productsloin andround areleaner cutsof red meatfind healthyways tomanage yourstress levelsavoid excessintake ofsugar-sweetenedbeveragesomega-3fatty acidsare good forthe heartaim for 7-9 hours ofsleep pernightbacon, cheese,biscuits, cakes,and butter areall high insaturated fatsaim for 30-60 minutesof activityper daychoosebreads with<140 mg ofsodium perservingengage inregular physicalactivity toimprove hearthealthtry to keepyour dailysodiumintake <2000mg per dayif your drinkalcohol, doso inmoderationchicken,pork, fish andturkey are alllean sourcesof proteinnormal bloodpressure isaround120/80maintain ahealthybodyweight

Heart Healthy - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. avoid trans fat- found in fried food, fast food and baked goods
  2. avoid increased intake of foods high in saturated fats
  3. choose fat-free, non-fat, 1/2% or 1% fat milk and yogurts
  4. broil, bake, steam, grill or stir-fry rather than deep-frying
  5. try to eat 20-30 grams of fiber per day
  6. examples of omega-3 fatty acids include: salmon, tuna, walnuts, flaxseed
  7. Chemicals in tobacco can damage the heart and blood vessels
  8. use salt-free seasonings like Mrs. Dash
  9. sodium goal per serving: 140 mg
  10. look for "low sodium, no salt added or no salt" on food products
  11. loin and round are leaner cuts of red meat
  12. find healthy ways to manage your stress levels
  13. avoid excess intake of sugar-sweetened beverages
  14. omega-3 fatty acids are good for the heart
  15. aim for 7-9 hours of sleep per night
  16. bacon, cheese, biscuits, cakes, and butter are all high in saturated fats
  17. aim for 30-60 minutes of activity per day
  18. choose breads with <140 mg of sodium per serving
  19. engage in regular physical activity to improve heart health
  20. try to keep your daily sodium intake <2000 mg per day
  21. if your drink alcohol, do so in moderation
  22. chicken, pork, fish and turkey are all lean sources of protein
  23. normal blood pressure is around 120/80
  24. maintain a healthy body weight