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Assess Your Eating Habits

Are your eating habits helping reduce your chances of having a heart attack or stroke?

Fill out this quick assessment to find out.

  1 or more times every day 4-6 days of the week 2-3 days of the week 1 or fewer times per week
Baked or broiled chicken or turkey (no skin), fish, tofu, fat-free lunch meats
Whole grains, pasta, or bread
Dried beans, oatmeal, oat bran
Vegetables and fruits
Beef, pork, hamburgers, cheeseburgers, roasts
Bacon, sausage, lunch meat, hotdogs
Organ meats such as liver and kidneys
Cheeses (other than nonfat or cottage cheese)
Doughnuts, pastries, pies, cakes, cookies, ice cream, chocolate
Fried foods: fried chicken, potato chips, french fries
Whole milk (not low-fat, 1%, or nonfat)
Eggs
Fast foods or restaurant foods
Butter or margarine on food or food cooked in butter or margarine
Mayonnaise, sour cream, or creamy salad dressing (not low calorie
or nonfat) on food
Skin on chicken or turkey
Foods high in coconut oil, coconut milk, or other tropical oils
Nondairy creamer in coffee or frozen nondairy toppings on desserts
(not nonfat or low-fat)
 

What does your score mean?

A low score means your food choices are helping to reduce your risk of heart attack and stroke.

Your Score:

Under 10: Congratulations! You have a low-fat, high-fiber diet. Having a diet that is low in fat and high in fiber can help decrease your risk of heart attack and stroke.

Above 10: You could be making food choices that would be of greater benefit to your health. Try these techniques when you decide what to eat, so your food choices
can help reduce your risk of heart attack and stroke:

  • Choose whole grains, fruits, vegetables, beans, and lean protein.
  • Select foods that are baked, grilled, or broiled.
  • Choose monounsaturated fats.
  • Try low-fat and nonfat foods more often.
  • Try to include plant sterols (cholesterol-lowering foods) in your diet; these include Benecol, Take Control, Canola Harvest, and others.
  • Avoid large portion sizes. Eating more calories than your body needs can contribute to weight gain. Being overweight puts you at higher risk of having a heart attack or stroke.
  • Limit the amount of foods and beverages you consume that contain sugar and fat. Consider limiting or eliminating french fries, potato chips, fried foods, alcohol, and sweets.

If you would like more information about choosing foods to reduce your risk of heart attack and stroke, contact our Health Education Center for additional information, programs, and other resources.

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