So, You Think You Know How to Eat Smart for Your Heart? Take the Quiz!

So, You Think You Know How to Eat Smart for Your Heart? Take the Quiz!

Healthline |
29 March 2017

You might think you follow a heart-healthy diet. But have you ever put your habits to the test? Take our quiz to learn how heart-smart your food choices are. Choose the answer that best reflects your diet. If you discover that your daily meals could use a heart-healthy tune-up, consider following our simple tips to improve.

1. How many fruits and veggies do you eat?

  1. Since my mom stopped telling me to eat my vegetables? As few as possible.
  2. I eat some at every meal.
  3. I fill half my plate with fruits and veggies at every meal.

2. How often do you eat fish?

  1. Gross. Never.
  2. Once in a while.
  3. At least twice a week.

3. What guides your food choices?

  1. I don’t know how many calories are in my food—and I don’t care. I eat what I want, when I want it.
  2. I know things like steak and pizza are often high in calories—and eating too many high-calorie foods may lead to weight gain. I try not to binge on them too often.
  3. I know how many calories are provided by different foods—and what I need to eat for optimum health. I adjust my food choices, portion sizes, and physical activities to maintain a healthy weight.

4. How varied is your diet?

  1. I eat similar foods every day—and most of them are white or beige in color.
  2. I eat a moderate range of foods, including some green stuff.
  3. I eat a wide variety of foods, including different fruits, veggies, whole grains, and lean proteins.

5. What types of grains do you choose?

  1. I only eat white bread, white pasta, white rice… you get the idea.
  2. I eat whole wheat bread, brown rice, or other whole grain products a few times a week.
  3. I eat whole grain products every day.

6. Where do you get your protein?

  1. Red meat! I eat it every chance I get.
  2. Chicken, for the most part. I also eat red meat a few times a week.
  3. Skinless cuts of poultry, seafood, beans, nuts, and seeds. I save red meat for the occasional treat.

7. What type of milk do you drink?

  1. Whole or two-percent milk. I also eat a lot of full-fat cheese and ice cream. The richer the better.
  2. One-percent milk. I sometimes eat full-fat cheese or ice cream, but I often choose low-fat alternatives.
  3. Non-fat milk. When it comes to cheese and frozen deserts, I usually choose low-fat options.

8. How often do you drink soda or other sugary beverages?

  1. Multiple times a day. I can’t get enough cola. I savor my mochaccinos.
  2. Several times a week.
  3. Rarely.

9. How often do you eat pre-packaged convenience foods or fast foods?

  1. Most days. The burger joint near me has amazing fries.
  2. A few times a week. But I sometimes swap my fries for a side salad.
  3. Once a week or less. I choose the healthiest menu items available. And I look for convenience foods that are low in fat, sodium, and added sugar.

10. How often do you get heart-health screenings?

  1. What’s that?
  2. I’ve gotten my blood pressure checked a few times.
  3. I get my blood pressure checked at least every two years. I get my cholesterol and triglyceride levels checked at least every four to six years. I follow my doctor’s advice for blood glucose screening. I also watch my weight.

Results:

Mostly A’s
If you answered mostly A’s, your meals are in need of a heart-healthy makeover. Take the time to protect your heart and learn why it’s important to adopt the diet and lifestyle recommendations of the American Heart Association (AHA). Remember that eating a lot of high-calorie foods may lead to weight gain or obesity. Carrying too much weight is a significant risk factor for heart disease. It’s simple to estimate how many calories you need each day—the AHA even provides a helpful calculator tool. It’s time to start enjoying more fruits and vegetables with every meal; make it a goal to fill up half your plate with these items. Add whole grains to your daily diet, along with lean protein choices, like chicken and fish. Opt for low-fat dairy options whenever you can and begin to limit your intake of sugary drinks. If you haven’t had a physical in more than a year, it may be time to schedule an appointment with your doctor. Be sure to ask about any heart-health screenings you need to have, too.

Mostly B’s
If you answered mostly B’s, you’re on the right track—but you could do more to follow the AHA’s tips for heart-healthy living. Maybe you need to focus on portion control. Perhaps you could benefit from more fruits and veggies, whole grains, lean proteins, or low-fat dairy products. Or it may be a good idea for you to lose a few pounds. Whatever you need to work on, it’s worth the effort to enjoy improved heart health for years to come.

Mostly C’s
If you answered most C’s, congratulations! You are making a lot of heart-healthy choices. Keep up your excellent efforts by learning if there’s anything more you could do to meet all of the AHA’s diet and lifestyle recommendations. Your heart will thank you!