Home Nutrition Basics Healthy Eating Dining Out Tools Ask A Dietitian Services
Nutrition Tools Index
Body Mass Index
Waist-Hip Ratio
Calorie Calculator
Target Heart Rate
Activity Calculators
Daily Activities
Height-Weight Charts
Boys 0-36 months
Boys 2-20 years
Girls 0-36 months
Girls 2-20 years
Heart Smart Quiz
Get a Weight Profile here... It's FREE!
 sex:Female Male
Heart Smart Eating - Do You Know How?
Take the "Do You Eat Heart Smart?" quiz, and find out what the 8 Steps to Heart Smart Eating is.
Answer True or False to the following questions
1. The best way to lose weight is to increase physical activity and eat fewer calories. T or F
2. The best way to control high blood pressure is to eat less salt or sodium. T or F
3. Saturated fat has more calories than mono and polyunsaturated fat. T or F
4. A blood cholesterol level of 6.2 mmol/L or 240 mg/dL is desirable for adults. T or F
5. Peanut butter and margarine contain cholesterol. T or F
6. Most of your blood cholesterol comes from the food you eat. T or F
7. The most effective dietary way to lower the level of your blood cholesterol is to eat foods low in cholesterol. T or F
8. HDL-cholesterol is the "good" cholesterol. T or F
9. Soaking up the oil with a paper towel will remove all the fat from fried foods. T or F
10. Soluble fibre helps lower blood cholesterol. T or F
1. True
  • Cutting down on calories, especially from fat, combined with regular physical activity can help you lose weight and maintain weight loss. Good exercise choices: walking, cycling, jogging, swimming.
2. False
  • Not only do you need to cut down on salt or sodium intake, you also have to maintain a healthy body weight. Together they are the most effective way to control blood pressure.
  • Research has shown that even a 5 percent reduction in extra weight significantly reduces blood pressure.
3. False
  • All fats have the same amount of calories - about 120 cal per tablespoon. However, saturated fat found in meat and dairy products, raises cholesterol levels, while unsaturated fats have a protective effect against heart disease.
4. False
  • Total Blood Cholesterol Levels of under 5.2 mmol/L or 200 mg/dL is desirable as it puts you at a lower risk of heart disease.
  • Levels of 6.2 mmol/L or 240 mg/dL and above is considered high and could increase your risk for heart disease.
5. False
  • Cholesterol in only in animal foods such as meat & dairy. Food from plants such as peanut butter & margarine do not contain cholesterol (if margarine is made from all vegetable oils). These foods, however, are high in FAT.
6. False
  • Most of your blood cholesterol is produced by your own body. cholesterol.
  • Dietary cholesterol, the cholesterol you eat only contributes about 20 percent to your blood.
  • Your liver makes about 80 percent of your blood cholesterol.
7. False
  • Reducing the amount of cholesterol in your diet is important; however, eating foods low in saturated fat is the most effective dietary way to lower your blood cholesterol levels.
  • Examples of foods low in saturated fat include:
    » grains, fruits, vegetables & legumes
    » lean meat, fish and chicken
    » low-fat milk products
8. True
  • HDL cholesterol is known as the "good" cholesterol as it gathers excess cholesterol in the blood and carries it back to the liver to be excreted by the body.
  • Exercise helps boost HDL cholesterol levels in the body.
9. False
  • Soaking the oil from fried food only remove some of the oil that is soaked into the food during frying. Thus deep fry less often to reduce fat intake.
  • Other Low-Fat Cooking Tips:
    » Trim visible fat from meat before cooking.
    » Remove the skin from chicken and duck.
    » Bake or broil meat rather than fry.
    » Use less fat and oil.
10. True
  • Soluble fiber, such as that in barley, dried legumes (e.g. lentils), oat bran, fruits & vegetables, further helps to lower blood cholesterol even when the diet is already low in fat.
  • Soluble fiber should not be confused with insoluble fiber which is in wheat bran and helps prevent constipation.
Find out the 8 Steps to Heart Smart Eating »

 About Us | Contact Us | Glossary | Links | Disclaimer Nutritionwerks.com Copyright 2001-2007 all rights reserved.