TARGET GOAL:
Dark chocolate earns its health
halo. It’s rich in heart-healthy
antioxidants called fl avonols, plus
it’s a surprisingly good source of
fi ber and magnesium. Studies
that show heart health benefi ts of
chocolate, such as improving
cholesterol and lowering
blood pressure, typically use
products that contain at least
70 percent cocoa.health BY
CHOCOLATE
For a new spin on
dark chocolate,
try cocoa nibs,
which are bits
of cacao beans
that have been
roasted and are
sold sweetened
or unsweetened.
Add cocoa nibs
to oatmeal, trail
mix, yogurt, and
baked goods.GET AT LEAST 30 MINUTES OF
MODERATE-PACED EXERCISE ON MOST
DAYS OF THE WEEK AND EXERCISE IN
AT LEAST 10-MINUTE INCREMENTS.GO
AHEAD,
EAT AN
EGG
If you’ve long viewed eggs as
taboo for heart health, it’s time
to take a fresh look. Historically,
the fuss over eggs was due to
their cholesterol content, which
is 186 milligrams per large egg.
That’s well over half of the
300 milligrams recommended
daily cholesterol limit. However,
what scientists have learned
over the years is that eating
foods rich in cholesterol doesn’t
impact blood cholesterol very
much; eating foods high in trans
fat and saturated fat has a much
larger ef ect on blood
cholesterol levels.
Experts generally agree
that averaging one egg a day
poses lit le risk to heart health
and may carry some benefi ts.
Eggs are good sources of
protein, antioxidants, and folate.
Opt for omega-3 fortifi ed eggs
if available.LOW-INTENSITY
Bicycling (less than 5 mph)
Casual walking
Fishing
Golfi ng (using a golf cart)
Light weight training
Stretching
Sweeping the fl oor
VacuumingMODERATE-INTENSITY
Bicycling (5 to 9 mph)
Brisk walking (3 to 4 mph)
Golfi ng (carrying clubs)
Hiking
Hunting
Swimming, recreational
Doubles tennis
YogaPHOTOS BY ADAM ALBRIGHT & BLAINE MOATS. FOOD STYLING BY CHARLIE WORTHINGTON. PHOTO: GETTY IMAGES