9 Steps To a Healthy Heart
Agatha M. Thrash, M.D.
Preventive Medicine
1. Eat a good breakfast.
2. Eliminate between-meal snacks.
3. Remove empty and refined calories from
the diet as much as possible.
a. Eliminate or cut down drastically on
all visible fats (Crisco, Mazola oil,
margarine, usual salad dressings).
b. Eliminate or reduce use of free
sugar: Usual desserts (ice cream,
candy, cake, pie), jams, or jellies.
Common sweetened cereals or sugar
on breakfast cereals (substitute
raisins). Soft drinks or fruit drinks
(may use fruit juices). Use cooked
cereals for breakfast in preference to
dry cereals.
c. Use unrefined cereals. Use brown
rice rather than white rice, whole
wheat bread rather than white bread
even though enriched. Use cooked
cereals for breakfast in preference to
dry cereals.
d. Don't use any alcoholic beverages.
4. Reduce drastically the intake of animal
fats.
a. Eliminate meats (fish may be an
exception).
b. Eliminate dairy fat (use skim milk or
buttermilk in place of whole milk:
use no cheese except skim milk
cottage cheese; use no butter).
c. Select proper spreads for bread and
use these in small quantities only.
Use some avocado, special
margarine, or peanut butter in place
of butter or regular margarine.
d. Beware of all baking goodsmost
are high in fat and/or sugar.
e. Eat only 2 eggs per week or none.
5. Eat a light fruit supper or none at all.
6. Get regular and moderate exercise.
7. Get adequate rest, fresh air, sunshine,
pure water.
8. Have regular medical check-ups.
9. Let the Lord do the worrying.
For more information contact:
Uchee Pines Lifestyle Center
30 Uchee Pines Road #75
Seale, Alabama 36875
Tel. 334-855-4764
www.ucheepines.org