‫ إﺧﺘﺮ اﻟﺪهﻨﻴﺎت ﺑﺤﻜﻤﺔ‬:‫إﺣ ِﻢ ﻗﻠﺒﻚ‬
Toolkit No. 7
• Try these steps to protect your heart
and blood vessels:
• Eat less total fat, especially less
saturated fat and trans fat.
• Cut back on foods that are high in
cholesterol.
• Choose the kinds of fat that can help
lower your cholesterol levels.
‫آﻴﻒ أﺳﺘﻄﻴﻊ إﺧﺘﻴﺎر اﻟﺪهﻨﻴﺎت ﺑﺤﻜﻤﺔ؟‬
:‫• ﺟﺮب هﺬﻩ اﻟﺨﻄﻮات ﻟﺘﺤﻤﻲ ﻗﻠﺒﻚ وأوﻋﻴﺘﻚ اﻟﺪﻣﻮﻳﺔ‬
‫ ﺧﺎﺻﺔ أﻗﻞ ﻣﻦ‬،‫• آـُﻞ آﻤﻴﺔ أﻗﻞ ﻣﻦ ﻣﺠﻤﻮع اﻟﺪهﻨﻴﺎت‬
.‫اﻟﺪهﻨﻴﺎت اﻟﻤﺸﺒﻌﺔ أو اﻟﺘﺤﻮﻳﻠﻴﺔ‬
.‫• ﻗﻠﻞ ﻣﻦ اﻷﻃﻌﻤﺔ اﻟﻐﻨﻴﺔ ﺑﺎﻟﻜﻮﻟﻴﺴﺘﺮول‬
‫• إﺧﺘﺮ أﻧﻮاع اﻟﺪهﻨﻴﺎت اﻟﺘﻲ ﻳﻤﻜﻦ أن ﺗﺴﺎﻋﺪ ﻋﻠﻰ‬
.‫ﺗﺨﻔﻴﺾ ﻣﻌﺪﻻت اﻟﻜﻮﻟﻴﺴﺘﺮول ﻓﻲ دﻣﻚ‬
Fats that increase your chances of
heart disease and stroke
Saturated fat, trans fat, and cholesterol
increase your blood cholesterol and can
cause a buildup of materials that can clog
your blood vessels. The blood supply to
your heart can be blocked, leading to a heart
attack. A blockage in the blood vessels
going to your brain can result in a stroke.
‫اﻟﺪهﻨﻴﺎت اﻟﺘﻲ ﺗﺰﻳﺪ ﻣﻦ ﻓﺮص إﺻﺎﺑﺘﻚ ﺑﻤﺮض اﻟﻘﻠﺐ أو‬
‫اﻟﺴﻜﺘﺔ اﻟﺪﻣﺎﻏﻴﺔ‬
‫ اﻟﺪهﻨﻴﺎت اﻟﺘﺤﻮﻳﻠﻴﺔ واﻟﻜﻮﻟﻴﺴﺘﺮول ﺗﺰﻳﺪ‬،‫اﻟﺪهﻨﻴﺎت اﻟﻤﺸﺒﻌﺔ‬
‫ﻣﻦ اﻟﻜﻮﻟﻴﺴﺘﺮول ﻓﻲ دﻣﻚ وﻳﻤﻜﻦ أن ﺗﺘﺴﺐ ﺑﺘﺮاآﻢ اﻟﻤﻮاد‬
© MHA Immigrant, Refugee & Translation Services Steering Committee, 2005
Protect Your Heart: Choose Fats Wisely — Arabic
February 2006
7 ‫ﻣﺠﻤﻮﻋﺔ اﻟﻤﻌﻠﻮﻣﺎت رﻗﻢ‬
Why should I choose fats wisely?
‫ﻟﻤﺎذا ﻳﺠﺐ ﻋﻠﻲ أن أﺧﺘﺎر اﻟﺪهﻨﻴﺎت ﺑﺤﻜﻤﺔ؟‬
Diabetes increases your chances of having a
heart attack or a stroke. But you can protect
your heart and blood vessels by choosing
fats wisely. Some kinds of fat, such as butter
and shortening, can increase your
cholesterol and your chances of heart
disease. Other kinds, such as olive oil and
canola oil, protect your heart by lowering
your cholesterol levels.
‫ﻳﺰﻳﺪ ﻣﺮض اﻟﺴﻜﺮي ﻣﻦ ﻓﺮص اﻹﺻﺎﺑﺔ ﺑﻨﻮﺑﺔ ﻗﻠﺒﻴﺔ أو‬
‫ وﻟﻜﻨﻚ ﺗﺴﺘﻄﻴﻊ أن ﺗﺤﻤﻲ ﻗﻠﺒﻚ وأوﻋﻴﺘﻚ‬.‫ﺳﻜﺘﺔ دﻣﺎﻏﻴﺔ‬
،‫ ﺑﻌﺾ أﻧﻮاع اﻟﺪهﻨﻴﺎت‬.‫اﻟﺪﻣﻮﻳﺔ ﺑﺈﺧﺘﻴﺎر اﻟﺪهﻨﻴﺎت ﺑﺤﻜﻤﺔ‬
‫ﻣﺜﻞ اﻟﺰﺑﺪة واﻟﺴﻤﻨﺔ ﻳﻤﻜﻦ أن ﺗﺰﻳﺪ ﻣﻦ ﻣﻌﺪل اﻟﻜﻮﻟﻴﺴﺘﺮول‬
‫ اﻷﻧﻮاع‬.‫ﻓﻲ دﻣﻚ وﻣﻦ ﻓﺮص إﺻﺎﺑﺘﻚ ﺑﻤﺮض اﻟﻘﻠﺐ‬
‫ ﺗﺤﻤﻲ ﻗﻠﺒﻚ‬،‫ ﻣﺜﻞ زﻳﺖ اﻟﺰﻳﺘﻮن وزﻳﺖ آﺎﻧﻮﻻ‬،‫اﻷﺧﺮى‬
.‫ﺑﺘﺨﻔﻴﺾ ﻣﻌﺪﻻت اﻟﻜﻮﻟﻴﺴﺘﺮول ﻓﻲ دﻣﻚ‬
All fats are high in calories. If you’re trying
to lose weight, you’ll still want to limit the
amount of fat you eat. The types and
amounts of fat appear in the Nutrition Facts
area of food labels.
‫ إذا آﻨﺖ‬.‫إن ﺟﻤﻴﻊ اﻟﺪهﻨﻴﺎت ﻏﻨﻴﺔ ﺑﺎﻟﺴُﻌﺮات اﻟﺤﺮارﻳﺔ‬
‫ ﻓﻼ ﺑﺪ وأﻧﻚ ﺗﺮﻳﺪ أﻳﻀ ًﺎ أن ﺗﺤﺪ ﻣﻦ‬،‫ﺗﺤﺎول أن ﺗﻨﺰل وزﻧﻚ‬
‫ ﺗﻮﺟﺪ أﻧﻮاع اﻟﺪهﻨﻴﺎت وآﻤﻴﺎﺗﻬﺎ‬.‫آﻤﻴﺔ اﻟﺪهﻨﻴﺎت اﻟﺘﻲ ﺗﺄآﻠﻬﺎ‬
.‫ﻓﻲ ﻣﻜﺎن اﻟﺤﻘﺎﺋﻖ اﻟﻐﺬاﺋﻴﺔ ﻋﻠﻰ ﻟﻮاﺋﺢ ﻣﻌﻠﻮﻣﺎت اﻷﻃﻌﻤﺔ‬
How can I choose fats wisely?
 ‫ﻣﺼﺎدر اﻟﺪهﻨﻴﺎت اﻟﻤﺸﺒﻌﺔ‬ ‫اﻟﺘﻲ ﻳﻤﻜﻦ أن ﺗﺴﺪ ﻟﻚ أوﻋﻴﺘﻚ اﻟﺪﻣﻮﻳﺔ‪ .‬وﻳﻤﻜﻦ أن ﻳﺘﻮﻗﻒ‬
‫ﺗﺪﻓﻖ اﻟﺪم إﻟﻰ ﻗﻠﺒﻚ ﻣﻤﺎ ﻳﺆدي إﻟﻰ ﻧﻮﺑﺔ ﻗﻠﺒﻴﺔ‪ .‬آﻤﺎ أن‬
‫ﻣﺮق اﻟﻠﺤﻢ اﻟﻤﻄﺒﻮخ ﻣﻦ‬ ‫ﻟﺤﻢ وﺷﺤﻢ اﻟﺒﺎآﻮن‬ ‫اﻹﻧﺴﺪاد اﻟﺬي ﻳﺤﺪث ﻓﻲ اﻷوﻋﻴﺔ اﻟﺪﻣﻮﻳﺔ اﻟﺘﻲ ﺗﺼﻞ إﻟﻰ‬
‫ﻗﻄﺮات اﻟﻠﺤﻢ اﻟﻤﻄﺒﻮخ‬
‫اﻟﻤﺦ ﻳﻤﻜﻦ أن ﺗﺆدي إﻟﻰ اﻟﺴﻜﺘﺔ اﻟﺪﻣﺎﻏﻴﺔ‪.‬‬
‫اﻟﺸﺤﻢ واﻟﺴﻤﻨﺔ‬ ‫اﻟﺰﺑﺪة‬

‫اﻟﻠﺤﻮم اﻟﻤﺸﺒﻌﺔ ﺑﺎﻟﺪهﻨﻴﺎت‬ ‫اﻟﺸﻮآﻮﻻة‬

‫ﻣﺜﻞ اﻟﻠﺤﻢ اﻟﻤﻔﺮوم اﻟﻌﺎدي‬
‫ﺑﻮﻟﻮﻧﻴﺎ‪/‬ﻣﺮﺗﺪﻳﻼ‪ ،‬اﻟﻨﻘﺎﻧﻖ‬
‫اﻷﻣﺮﻳﻜﻴﺔ‪ ،‬اﻟﺴﺠﻖ واﻟﻀﻠﻮع‬

‫زﻳﺖ اﻟﻨﺨﻴﻞ وزﻳﺖ ﺣﺐ اﻟﻨﺨﻴﻞ‬ ‫ﺟﻮز اﻟﻬﻨﺪ وزﻳﺘﻪ‬

‫ﺟﻠﺪ اﻟﺪواﺟﻦ‬ ‫ﻣﺮﻗﺔ اﻟﻜﺮﻳﻤﺔ‬

‫ﻣﻨﺘﺠﺎت اﻷﻟﺒﺎن آﺎﻣﻠﺔ‬

‫اﻟﺪﺳﻢ‪ ،‬آﺎﻟﺠﺒﻦ‪ ،‬اﻟﻜﺮﻳﻤﺔ‬
‫اﻟﺒﻮﻇﺔ‪ ،‬اﻟﺤﻠﻴﺐ‬
‫آﺎﻣﻞ اﻟﺪﺳﻢ وﺣﻠﻴﺐ‬ ‫‪Eating low-saturated-fat, low-cholesterol foods can‬‬
‫‪ ،%2‬وﻣﺨﺎض اﻟﻠﺒﻦ‬ ‫‪protect your heart and blood vessels.‬‬
‫ﻳﻤﻜﻦ أن ﻳﺆدي أآﻞ اﻷﻃﻌﻤﺔ ﻗﻠﻴﻠﺔ اﻟﺪهﻨﻴﺎت‪ ،‬ﻗﻠﻴﻠﺔ اﻟﻜﻮﻟﺴﺘﺮول إﻟﻰ‬
‫ﻟﺤﻢ اﻟﺨﻨﺰﻳﺮ اﻟﺪهﻨﻴﺎت‬ ‫ﺣﻤﺎﻳﺔ ﻗﻠﺒﻚ وأوﻋﻴﺘﻚ اﻟﺪﻣﻮﻳﺔ‪.‬‬
‫واﻟﻤﻤﻠﺢ‬
‫‪Saturated fat‬‬
‫‪Trans-unsaturated fatty acids (trans‬‬ ‫‪Saturated fat can raise your cholesterol level.‬‬
‫)‪fats‬‬
‫‪Trans fats can also raise your cholesterol‬‬ ‫اﻟﺪهﻨﻴﺎت اﻟﻤﺸﺒﻌﺔ‬
‫‪level.‬‬ ‫ﻳﻤﻜﻦ ﻟﻠﺪهﻨﻴﺎت اﻟﻤﺸﺒﻌﺔ أن ﺗﺮﻓﻊ ﻣﻦ ﻧﺴﺒﺔ اﻟﻜﻮﻟﻴﺴﺘﺮول ﻓﻲ‬
‫اﻟﺪم‪.‬‬
‫اﻟﺪهﻨﻴﺎت اﻟﺘﺤﻮﻳﻠﻴﺔ ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ )‪(trans fat‬‬
‫ﻳﻤﻜﻦ ﻟﻠﺪهﻨﻴﺎت اﻟﺘﺤﻮﻳﻠﻴﺔ أن ﺗﺮﻓﻊ أﻳﻀًﺎ ﻣﻦ ﻣﻌﺪل‬ ‫‪Sources of saturated fat‬‬
‫اﻟﻜﻮﻟﻴﺴﺘﺮول ﻓﻲ دﻣﻚ‪.‬‬ ‫‪bacon and bacon grease‬‬ ‫‪gravy made with meat‬‬
‫‪drippings‬‬
‫‪Sources of trans fat‬‬ ‫‪Butter‬‬ ‫‪lard and shortening‬‬
‫‪processed foods like snacks and baked goods with‬‬ ‫‪chocolate‬‬ ‫‪high-fat meats like‬‬
‫‪hydrogenated oil or partially hydrogenated oil‬‬ ‫‪regular ground beef,‬‬
‫‪bologna, hot dogs,‬‬
‫‪stick margarines‬‬
‫‪sausage and spareribs‬‬
‫‪Shortening‬‬
‫‪coconut and coconut oil‬‬ ‫‪palm oil and palm kernel‬‬
‫‪some fast food items such as French fries‬‬
‫‪oil‬‬
‫‪cream sauce‬‬ ‫‪poultry skin‬‬
‫ﻣﺼﺎدر اﻟﺪهﻨﻴﺎت اﻟﺘﺤﻮﻳﻠﻴﺔ‬ ‫‪high-fat dairy products,‬‬
‫إن اﻷﻃﻌﻤﺔ اﻟﻤﻌﺎﻟﺠﺔ ﻣﺜﻞ اﻟﻮﺟﺒﺎت اﻟﺨﻔﻴﻔﺔ واﻷﻃﻌﻤﺔ‬ ‫‪such as cheese, cream,‬‬
‫اﻟﻤﺨﺒﻮزة ﺑﺎﻟﺰﻳﺖ اﻟﻤﻬﺪرج أو اﻟﺰﻳﺖ اﻟﻤﻬﺪرج ﺟﺰﺋﻴًﺎ‬ ‫‪ice cream, whole milk,‬‬
‫‪2% milk and sour cream‬‬
‫ﻗﻄﻊ اﻟﻤﺎرﺟﺮﻳﻦ اﻟﻌﺎدي‬ ‫‪fatback and salt pork‬‬

‫اﻟﺴﻤﻨﺔ‬

‫ﺑﻌﺾ اﻟﻤﺄآﻮﻻت اﻟﺴﺮﻳﻌﺔ ﻣﺜﻞ اﻟﺒﻄﺎﻃﺎ اﻟﻤﻘﻠﻴﺔ‬

‫‪© MHA Immigrant, Refugee & Translation Services Steering Committee, 2005‬‬
‫‪Protect Your Heart: Choose Fats Wisely — Arabic‬‬
‫‪February 2006‬‬
Monounsaturated fat Cholesterol
Monounsaturated fat, one type of Your body makes some of the cholesterol in
unsaturated fat, can lower your blood your blood. The rest comes from the foods
cholesterol. you eat. Foods from animals are the main
sources of dietary cholesterol.
‫اﻟﺪهﻨﻴﺎت اﻷﺣﺎدﻳﺔ ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ‬
‫إن اﻟﺪهﻨﻴﺎت اﻷﺣﺎدﻳﺔ ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ هﻲ ﻧﻮع ﻣﻦ أﻧﻮاع‬ ‫اﻟﻜﻮﻟﻴﺴﺘﺮول‬
‫اﻟﺪهﻨﻴﺎت ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ اﻟﺘﻲ ﻳﻤﻜﻨﻬﺎ أن ﺗﺨﻔﺾ ﻟﻚ‬ .‫ﻳﺼﻨﻊ ﺟﺴﻤﻚ ﺑﻌﺾ اﻟﻜﻮﻟﻴﺴﺘﺮول اﻟﻤﻮﺟﻮد ﻓﻲ دﻣﻚ‬
.‫اﻟﻜﻮﻟﻴﺴﺘﺮول ﻓﻲ اﻟﺪم‬ ‫ إن اﻷﻃﻌﻤﺔ ﻣﻦ‬.‫واﻟﺒﺎﻗﻲ ﻳﺄﺗﻲ ﻣﻦ اﻷﻃﻌﻤﺔ اﻟﺘﻲ ﺗﺄآﻠﻬﺎ‬
‫ﻣﺼﺪر ﺣﻴﻮاﻧﻲ هﻲ اﻟﻤﺼﺪر اﻟﺮﺋﻴﺴﻲ ﻟﻮﺟﻮد اﻟﻜﻮﻟﻴﺴﺘﺮول‬
Sources of monounsaturated fat .‫ﻓﻲ ﻧﻈﺎﻣﻨﺎ اﻟﻐﺬاﺋﻲ‬
Avocado
canola oil Sources of cholesterol
nuts like almonds, cashews, pecans and peanuts high-fat dairy products
olive oil and olives egg yolks
peanut butter and peanut oil liver and other organ meats
sesame seeds high-fat meat and poultry

‫ﻣﺼﺎدر اﻟﺪهﻨﻴﺎت اﻷﺣﺎدﻳﺔ ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ‬ ‫ﻣﺼﺎدر اﻟﻜﻮﻟﻴﺴﺘﺮول‬

‫ﺛﻤﺮ اﻷﻓﻮآﺎدو‬ ‫ﻣﻨﺘﺠﺎت اﻷﻟﺒﺎن ﻋﺎﻟﻴﺔ اﻟﺪهﻨﻴﺎت‬
‫زﻳﺖ آﺎﻧﻮﻻ‬ ‫ﺻﻔﺎر اﻟﺒﻴﺾ‬
‫ ﺟﻮز اﻟﺒﻴﻜﺎن‬،‫ ﻓﺴﺘﻖ اﻟﻜﺎﺟﻮ‬،‫ آﺎﻟﻠﻮز‬،‫أﻧﻮاع اﻟﺠﻮز‬ ‫اﻟﻜﺒﺪة وﻟﺤﻮم اﻷﻋﻀﺎء اﻟﺪاﺧﻠﻴﺔ‬
‫واﻟﻔﺴﺘﻖ اﻟﺴﻮداﻧﻲ‬
‫اﻟﻠﺤﻮم واﻟﺪواﺟﻦ ﻋﺎﻟﻴﺔ اﻟﺪهﻨﻴﺎت‬
‫زﻳﺖ اﻟﺰﻳﺘﻮن واﻟﺰﻳﺘﻮن‬

‫زﺑﺪة اﻟﻔﻮل اﻟﺴﻮداﻧﻲ وزﻳﺖ اﻟﻔﻮل اﻟﺴﻮداﻧﻲ‬ Fats that can protect your heart
Monounsaturated fats, polyunsaturated fats,
‫ﺑﺬور اﻟﺴﻤﺴﻢ‬ and special cholesterol-lowering margarines
can actually protect your heart by lowering
Polyunsaturated fat your blood cholesterol. That’s why it’s
Polyunsaturated fat, another type of better to use them instead of saturated fat.
unsaturated fat, protects your heart. Another kind of protective fat, called
omega-3 fatty acids, is found in some types
‫اﻟﺪهﻨﻴﺎت اﻟﻤﺘﻌﺪدة ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ‬ of fish.
‫إن اﻟﺪهﻨﻴﺎت اﻟﻤﺘﻌﺪدة ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ هﻲ ﻧﻮع ﺁﺧﺮ ﻣﻦ أﻧﻮاع‬
.‫ وﺗﺤﻤﻲ ﻗﻠﺒﻚ‬،‫اﻟﺪهﻨﻴﺎت ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ‬ ‫اﻟﺪهﻨﻴﺎت اﻟﺘﻲ ﻳﻤﻜﻨﻬﺎ ﺣﻤﺎﻳﺔ ﻗﻠﺒﻚ‬
‫ اﻟﺪهﻨﻴﺎت ﻏﻴﺮ‬،‫ﻳﻤﻜﻦ ﻟﻠﺪهﻨﻴﺎت اﻷﺣﺎدﻳﺔ ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ‬
Sources of polyunsaturated fat ‫ وﺑﻌﺾ أﻧﻮاع اﻟﻤﺎرﺟﺮﻳﻦ اﻟﺬي ﻳﺨﻔﺾ‬،‫اﻟﻤﺸﺒﻌﺔ‬
corn oil walnuts
cottonseed oil pumpkin or sunflower seeds ‫اﻟﻜﻮﻟﻴﺴﺘﺮول أن ﺗﺤﻤﻲ ﻗﻠﺒﻚ وذﻟﻚ ﺑﺘﺨﻔﻴﺾ اﻟﻜﻮﻟﻴﺴﺘﺮول‬
safflower oil soft (tub) margarine ‫ ﻟﺬﻟﻚ ﻓﺈﻧﻪ ﻣﻦ اﻷﻓﻀﻞ إﺳﺘﻌﻤﺎﻟﻬﻢ آﺒﺪﻳﻞ ﻟﻠﺪهﻨﻴﺎت‬.‫ﻓﻲ دﻣﻚ‬
soybean oil Mayonnaise ‫ وهﻨﺎﻟﻚ ﻧﻮع ﺁﺧﺮ ﻣﻦ اﻟﺪهﻨﻴﺎت اﻟﻮاﻗﻴﺔ‬.‫اﻟﻤﺸﺒﻌﺔ‬
sunflower oil salad dressings
‫ اﻟﺬي ﻳﻮﺟﺪ ﻓﻲ‬Omega-3 3-‫ﻳﺪﻋىﺎﻷﺳﻴﺪ اﻟﺪهﻨﻲ أوﻣﻴﻐﺎ‬
.‫ﺑﻌﺾ أﻧﻮاع اﻟﺴﻤﻚ‬

© MHA Immigrant, Refugee & Translation Services Steering Committee, 2005

Protect Your Heart: Choose Fats Wisely — Arabic
February 2006
‫‪your cholesterol. These margarines contain‬‬
‫‪plant stanols or plant sterols, ingredients that‬‬ ‫ﻣﺼﺎدر اﻟﺪهﻨﻴﺎت اﻟﻤﺘﻌﺪدة ﻏﻴﺮ اﻟﻤﺸﺒﻌﺔ‬
‫‪keep cholesterol from being absorbed.‬‬ ‫أﻧﻮاع اﻟﺠﻮز‬ ‫زﻳﺖ اﻟﺬرة‬
‫‪You’ll find several types at the grocery store‬‬
‫‪in the margarine section.‬‬ ‫ﺑﺬر اﻟﻘﺮع أو ﺑﺬر دوار اﻟﻘﻤﺮ‬ ‫زﻳﺖ ﺑﺬر اﻟﻘﻄﻦ‬

‫ﻣﺎرﺟﺮﻳﻦ ﺧﺎص ﻣﺨﻔﺾ ﻟﻠﻜﻮﻟﻴﺴﺘﺮول‬ ‫ﻣﺎرﺟﺮﻳﻦ ﻃﺮي‬ ‫زﻳﺖ اﻟﻘﺮﻃﻢ‬

‫إن ﺗﻨﺎول ‪2‬إﻟﻰ ‪ 3‬ﻣﻼﻋﻖ ﻃﻌﺎم ﻣﻦ اﻟﻤﺎرﺟﺮﻳﻦ اﻟﻤﺨﻔﺾ‬ ‫ﻣﺎﻳﻮﻧﻴﺰ‬ ‫زﻳﺖ ﻓﻮل اﻟﺼﻮﻳﺎ‬
‫ﻟﻠﻜﻮﻟﻴﺴﺘﺮول آﻞ ﻳﻮم ﻳﻤﻜﻦ أن ﻳﺨﻔﺾ ﻟﻚ اﻟﻜﻮﻟﻴﺴﺘﺮول‪.‬‬
‫ﺗﺤﺘﻮي هﺬﻩ اﻷﻧﻮاع ﻣﻦ اﻟﻤﺎرﺟﺮﻳﻦ ﻋﻠﻰ ﻣﺎدة ﺳﺘﺎﻧﻮل ﻧﺒﺎﺗﻲ‬ ‫زﻳﺖ ﺑﺬر دوار اﻟﻘﻤﺮ ﺻﻠﺼﺔ اﻟﺴﻠﻄﺔ‬
‫أو ﺳﺘﻴﺮول ﻧﺒﺎﺗﻲ اﻟﺘﻲ ﺗﻤﻨﻊ إﻣﺘﺼﺎص اﻟﻜﻮﻟﻴﺴﺘﺮول‪.‬‬
‫ﺳﺘﺠﺪ ﻋﺪة أﻧﻮاع ﻣﻨﻪ ﻓﻲ اﻟﺒﻘﺎﻟﻴﺎت ﻓﻲ ﻗﺴﻢ اﻟﻤﺎرﺟﺮﻳﻦ‪.‬‬
‫‪Omega-3 fatty acids‬‬
‫‪This type of fat helps prevent clogging of‬‬
‫‪For more help, ask your health care team for‬‬
‫‪the arteries. Some types of fish are high in‬‬
‫‪copies of these brochures:‬‬
‫‪omega-3 fatty acids. Eat fish, prepared a‬‬
‫‪low-fat way, 2 or 3 times a week. Choose‬‬
‫•‬ ‫‪Toolkit No. 6:‬‬ ‫‪Protect Your Heart:‬‬ ‫‪broiling, baking, grilling, or steaming. You‬‬
‫‪Make Wise Food Choices‬‬
‫‪can also buy tuna packed in water and make‬‬
‫•‬ ‫‪Toolkit No. 8: Protect Your Heart: Cook‬‬ ‫‪tuna fish salad with low-fat or fat-free‬‬
‫‪with Heart-Healthy Foods‬‬ ‫‪mayonnaise.‬‬
‫•‬ ‫‪Toolkit No. 9: Protect Your Heart: Check‬‬
‫‪Food Labels to Make Heart-Healthy Choices‬‬ ‫اﻷﺳﻴﺪ اﻟﺪهﻨﻲ أوﻣﻴﻐﺎ‪Omega-3 3-‬‬
‫ﻳﺴﺎﻋﺪ هﺬا اﻟﻨﻮع ﻣﻦ اﻟﺪهﻨﻴﺎت ﻋﻠﻰ ﻣﻨﻊ اﻹﻧﺴﺪاد ﻓﻲ‬
‫ﻟﻠﻤﺰﻳﺪ ﻣﻦ اﻟﻤﺴﺎﻋﺪة‪ ،‬إﻃﻠﺐ ﻣﻦ ﻓﺮﻳﻖ رﻋﺎﻳﺘﻚ اﻟﺼﺤﻴﺔ‬ ‫اﻟﺸﺮاﻳﻴﻦ‪ .‬ﻳﻮﺟﺪ اﻷﺳﻴﺪ اﻟﺪهﻨﻲ أوﻣﻴﻐﺎ‪ 3-‬ﺑﻜﻤﻴﺎت ﻋﺎﻟﻴﺔ ﻓﻲ‬
‫اﻟﺤﺼﻮل ﻋﻠﻰ ﻧﺴﺦ ﻣﻦ هﺬﻩ اﻟﻨﺸﺮات‪:‬‬ ‫ﺑﻌﺾ أﻧﻮاع اﻷﺳﻤﺎك‪ .‬آـُﻞ اﻟﺴﻤﻚ اﻟﻤﻄﺒﻮخ ﺑﻄﺮﻳﻘﺔ ﻗﻠﻴﻠﺔ‬
‫ﻣﺠﻤﻮﻋﺔ اﻟﻤﻌﻠﻮﻣﺎت رﻗﻢ ‪ : 6‬إﺣ ِﻢ ﻗﻠﺒﻚ‪ :‬إﺧﺘﺮ أﻧﻮاع اﻟﻄﻌﺎم‬ ‫اﻟﺪهﻨﻴﺎت‪ 2 ،‬إﻟﻰ ‪ 3‬ﻣﺮات ﻓﻲ اﻷﺳﺒﻮع‪ .‬إﻃﺒﺦ ﺑﺎﻟﺸﻮي‬
‫ﺑﺤﻜﻤﺔ‬ ‫ﺑﺎﻟﻔﺮن‪ ،‬ﺑﺎﻟﺨﺒﺰ‪ ،‬ﺑﺎﻟﺸﻮي ﺑﺎﻟﻤﺸﻮاة‪ ،‬أو ﻋﻠﻰ اﻟﺒﺨﺎر‪ .‬وﻳﻤﻜﻨﻚ‬
‫ﻣﺠﻤﻮﻋﺔ اﻟﻤﻌﻠﻮﻣﺎت رﻗﻢ ‪ : 8‬إﺣﻢ ﻗﻠﺒﻚ‪ :‬إﻃﺒﺦ ﻃﻌﺎﻣًﺎ ﺻﺤﻴًﺎ‬ ‫أﻳﻀًﺎ أن ﺗﺸﺘﺮي اﻟﺘﻮﻧﺎ اﻟﻤﻌﺒﺄة ﻓﻲ اﻟﻤﺎء وﺗﺤﻀﻴﺮ ﺳﻠﻄﺔ‬
‫ﻟﻠﻘﻠﺐ‬ ‫ﺳﻤﻚ اﻟﺘﻮﻧﺎ ﻣﻊ ﻣﺎﻳﻮﻧﻴﺰ ﻣﻨﺨﻔﺾ أو ﺧﺎﻟﻲ ﻣﻦ اﻟﺪهﻨﻴﺎت‪.‬‬
‫ﻣﺠﻤﻮﻋﺔ اﻟﻤﻌﻠﻮﻣﺎت رﻗﻢ ‪ : 9‬إﺣﻢ ﻗﻠﺒﻚ‪ :‬إﻓﺤﺺ ﻻﺋﺤﺔ‬
‫ﻣﻌﻠﻮﻣﺎت اﻷﻃﻌﻤﺔ ﻟﻠﺘﺄآﺪ ﻣﻦ إﺧﺘﻴﺎرك ﻃﻌﺎﻣًﺎ ﺻﺤﻴًﺎ ﻟﻠﻘﻠﺐ‪.‬‬ ‫‪Sources of omega-3 fatty acids‬‬
‫‪albacore tuna‬‬ ‫‪rainbow trout‬‬
‫‪herring‬‬ ‫‪Sardines‬‬
‫‪mackerel‬‬ ‫‪salmon‬‬

‫ﻣﺼﺎدر اﻷﺳﻴﺪ اﻟﺪهﻨﻲ أوﻣﻴﻐﺎ‪3-‬‬

‫رﻳﻨﺒﻮ ﺗﺮاوت‬ ‫ﺗﻮﻧﺎ أﻟﺒﺎآﻮر‬

‫ﺳﺮدﻳﻦ‬ ‫هﻴﺮﻳﻨﻎ‬

‫ﺳﺎﻟﻤﻮن‬ ‫ﻣﺎآﺮﻳﻞ‬

‫‪Special cholesterol-lowering‬‬
‫‪margarine‬‬
‫‪Having 2 to 3 tablespoons of a cholesterol-‬‬
‫‪lowering margarine every day can lower‬‬

‫‪© MHA Immigrant, Refugee & Translation Services Steering Committee, 2005‬‬
‫‪Protect Your Heart: Choose Fats Wisely — Arabic‬‬
‫‪February 2006‬‬