Test Your Knowledge of a Cardio-Healthy Diet
1.Which risk factors for heart attacks and stroke can be reduced by healthy food habits?
A. High blood cholesterol
B. High blood pressure
C. Excess body weight
D. All of the above
2.People without coronary heart disease, diabetes or high LDL cholesterol should aim for a diet with no more than 10 percent of total calories from trans fats.
3.Liver is a great source of iron and should be incorporated into a healthy diet.
4.Symptoms of high cholesterol include:
A. Frequent headaches and fatigue
B. Weight gain
C. Shortness of breath
D. None of the above
E. All of the above
5.If you are sedentary at your job, you should skip meals in order to reduce calories and lose weight.
6.Seafood is notorious for high dietary cholesterol; therefore, I should avoid eating tuna salad.
7.One small egg has more cholesterol than 6 ounces of chicken breast.
8.I am younger than 50. If I exercise and eat right, heart disease will not be a problem for me.
9.Even though heart disease runs in my family, I can still lower my risk.
10.Eight ounces of fat-free milk has more dietary cholesterol than 1 ounce of cheddar cheese.
1.(D, All of the above) Diet controls many risk factors and attributes to an overall healthy lifestyle.
2.(B, False) Both trans fats and saturated fats combined should account for no more than 10 percent of your total calories.
3.(B, False) Although liver is a good source of iron, it is also very high in cholesterol.
4.(D, None of the above) High cholesterol has no symptoms. It is diagnosed, after testing, by your doctor.
5.(B, False) Skipping meals during the day isn't advised because it leads to evening binges.
6.(B, False) While it is true that some seafood is high in cholesterol, 3 ounces of canned tuna in water has only 9 mg. What makes canned tuna unhealthy is the addition of condiments like mayonnaise or hard-boiled eggs. Try using low-fat or fat-free mayonnaise and adding relish and onions instead of hard-boiled eggs.
7.(A, True) One small egg contains 157 mg of dietary cholesterol while 6 ounces of chicken contains approximately 140 mg. Try using a cholesterol-free egg substitute.
8.(B, False) Plaque buildup in the heart's arteries can begin in your 20s. Therefore, by age 22 you should begin getting your cholesterol level checked every 5 years.
9.(A, True) Although family history increases your risk, you can still take steps to reduce your overall risk, such as not smoking, managing diabetes, losing weight, reducing high cholesterol and controlling high blood pressure.
10.(B, False) Surprisingly, an ounce of cheddar cheese has 30 mg of dietary cholesterol compared to 8 ounces of fat-free milk, which contains only 5 mg.