Eating for a Healthy Heart
Eating a heart healthy diet is an important step toward managing or preventing high blood pressure, heart
disease, stroke, as well as other diseases. These tips can help you choose foods that are “smart for your
heart.”
Choose Whole Grains. Grains are an important source of many nutrients, including dietary fiber, several
B vitamins and minerals such as iron, magnesium and selenium. Try whole wheat bread, oats, or brown
rice.
Choose Fruits and Vegetables. Your diet should include a variety of fruits and vegetables, which contain
essential nutrients that can help prevent heart disease. When it comes to fruits and veggies, more matters!
Start by trying to make one dinner a vegetarian meal each week.
Choose Healthy Unsaturated Fats. Nuts are a rich source of unsaturated fats, which can help lower
cholesterol when used in place of unhealthy saturated and trans fats. Other good sources of unsaturated fats
include olive oil, canola oil, flax seeds, and fatty fish such as salmon. Be sure to stick to the recommended
serving size for nuts and oils since the calories in these products can add up fast.
Choose Seafood. Fish is a good source of protein and other important nutrients. It also contains omega-3
fatty acids, which may help reduce your risk for heart disease and stroke. Try fish such as mackerel, salmon,
albacore tuna and sardines – all good sources of omega-3 fatty acids.
Choose Low fat or Fat Free Dairy. Rich in protein, calcium and other important vitamins and minerals
Choose Lean Meats and Poultry. Aim for lean cuts such as the loin, round, or 90% lean ground beef.
When choosing poultry, always remove the skin, and use healthful cooking methods like baking, roasting, or
grilling.
Choose Reduced Sodium Products. When shopping, be sure to read labels and look for products that are
reduced in sodium. Sodium is found in many other sources than table salt, so try to limit these foods:
• Processed meats: smoked/canned meats, bacon, sausage, cold cuts, and hot dogs.
• Prepared and packaged foods: macaroni and cheese; seasoned rice, noodles and pastas; instant
and seasoned potato mixes, some frozen entrees, canned soup
• Processed dairy products: processed cheese slices and spreads, regular cheese, cottage cheese.
• Fats and oils - commercially prepared sauces, gravies and salad dressings.
• Crackers and snack foods: salted crackers, chips and snack foods; party spreads and dips.
• Fruits, vegetables: maraschino cherries; fruit dried with sodium sulfite; regular canned vegetables,
vegetable juices, tomato sauce and tomato paste; sauerkraut or vegetables packed in brine; olives,
pickles and relishes.
• Condiments: olives, pickles, relishes, soy sauce, ketchup, salad dressing, barbeque sauce.
•
Choose Reduce Saturated Fats and Trans Fats. These unhealthy fats contribute to plaque buildup inside
your arteries and may raise blood levels of cholesterol. Read labels to be sure you are choosing products with
the least amount of these fats. Trans fat are listed as “partially hydrogenated fat” in the ingredient list.
Choose Fiber. Fiber helps to lower cholesterol and evidence shows that people who eat more fiber may
have a lower risk of heart disease. Try to eat 25 to 35 grams of fiber each day.
Choose Whole Grains
Whole Wheat Pasta
Whole Wheat Bread
Whole Wheat Couscous
Brown Rice
Quinoa
Oats
Choose Fruits and Vegetables
Choose a wide variety of colors
Green – spinach, broccoli, romaine lettuce, asparagus
Red – red apples, pomegranates, red peppers, tomatoes
Orange – carrots, orange peppers, oranges
Blue/Purple – grapes, blueberries, eggplant, red onions
White – bananas, white onions, garlic, mushrooms
Yellow – corn, yellow peppers, summer squash
Choose Healthy Unsaturated Fats
Nuts: almonds, cashews, walnuts
Oils: olive oil, canola oil
Fatty Fish: salmon, albacore tuna, mackerel
Choose Seafood
All seafood including tilapia, cod, flounder, salmon, and
haddock
Choose Low Fat/Fat Free Dairy
Milk, yogurt, cheese
Choose Lean Meats and Poultry
Red meat: eye round roast, top round roast, top sirloin
steak
Poultry: skinless chicken or turkey breast
Pork: tenderloin
Choose Reduced Sodium Products
Look for products that are reduced in sodium. Always
read labels to make an informed decision.
Choose Reduced Saturated/Trans Fats
Saturated fat is found in products such as: butter, lard,
whole milk, bacon, cream
Trans fat is found in products such as: some margarines,
donuts, pastries, and some crackers
Choose Fiber
Most fruits and vegetables
Whole grain starches
Beans and legumes