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Lighten up and always do cool down exercises. 19. Certain colors make you feel better and improve your blood pressure readings. True or false? • True, says Dr. Harry Wohlfarth, president of the Geran Academy of Color Science and a photobiologist at the University of Alberta in Canada who explains, "It's not the actual vision of the color that affects us, but the waves of electromagnetic energy that make up the col- ors. In one study, changing the colors in a classroom of handicapped children reduced blood pressure in several students. Healthiest colors are the low key tones: black, blue and green. 20. The average heart beat (at rest) for a man is 62; for a woman, 60. The best time to determine yours is to take your pulse for one full minute before you get up in the morning. True or false? • False. The average heart rate for a man is 72 and for a woman is 80. Now, add up your score. If you scored 20 to 15, that's ex- cellent; 14 or less, fair, and you need to take a close look at your diet and health habits. Here are three tips to incorporating healthy eating into your lifestyle: Make at lease one healthy heart change at every meal, such as substituting olive oil instead of butter or mar- garine. Keep nutrient-density in mind. Nutrient-density is the ratio of nutrients to calories in any food expressed as a numerical score. Foods such as spinach and strawberries which contain lots of nu- trients and very few calories are nutrient-dense. Those with lots of sugar and fats and empty calories such as candy bars and fast food hamburgers have few nu- trients so they are low in nutrient-density. Plan your meals ahead. Here are three days of sug- gested heart-healthy meals. Once you get the idea plan your menus a month in advance: DAY ONE Breakfast: ❑ Prune or cranberry juice ❑ Oatmeal (or cream of wheat) with sun-dried raisins and skim milk ❑Toffee substitute or decaf tea Lunch: ❑ Low-sodium tomato- celery-beet juice ❑ Sesame-seed baked chicken (skinned) ❑ Cole slaw ❑ Watermelon slices (or melon balls) ❑ Peppermint tea with lemon juice and honey, or Postum Dinner: ❑ Pink grapefruit half ❑ Steamed cauliflower florets ❑ Broiled tofu-burgers or lean hamburger with sauteed onion rings ❑ Fruit-yogurt ❑ Chamomile tea with lemon juice and honey or Sanka 01 piece Healthy Heart Cake DAY TWO Breakfast: ❑ Orange juice with added pulp ❑ Unsweetened dry cereal with slivered almonds and sliced banana ❑ Decaf or lowfat chocolate milk LUnch: ❑ Carrot juice ❑ Macaroni salad ❑ Peanut butter on salt- free crackers ❑ Rosehip tea ❑ Small apple Dinner: ❑ Beet sout OB aked potato ❑ Lean roast beef, sliced, served with natural juices ❑ Sparkling lemon-mineral water ❑ Healthy Heart Cake DAY THREE Breakfast: ❑ Orange juice ❑ Buckwheat pancakes with applesauce ❑ Coffee substitute or lowfat milk Lunch: ❑ Head lettuce salad with lowfat mayo ❑ Broiled fish ❑ Fruit salad with wheat germ sprinkle ❑ Decaf tea with milk Dinner: ❑ Steamed spaghetti squash OWholewheat croissant ❑ Lowfat cottage cheese ❑ Postum or other coffee substitute ❑ Healthy Heart Cake HEALTHY HEART CAKE Press one layer of any hot high-fiber cooked cereal (such as oatmeal, cornmeal or hot Ralston) into a greased cake pan. Make a second layer with sliced fresh berries or bananas. Add a final layer of cereal, firmly pressing down on each layer as you add. Refrigerate until the "cake" is cool. Cut carefully into squares and eat plain or spread with 1 tablespoon lowfat cottage or cream cheese. • Send for the free FDA pamphlet "Diet, Exercise, And Other Keys To A Healthy Heart." Write S. James, Consumer Informa- tion Center-Y, P.O. Box 100, Pueblo, Colorado 81002.