Heart Healthy Diet

General

With a heart healthy food plan, you will learn to make better food choices. Smaller portions may also be helpful. ‚
Sodium is a type of mineral found in many foods. It helps keep the balance of fluids in your body. Too much sodium can raise your blood pressure. It can also make you take on extra water. This is called edema. Pay careful attention to how much salt or sodium is in your food. You may need to lower the amount of salt or sodium in your food. ‚
Cholesterol is a fat-like, waxy substance. It is normal to have some cholesterol in your blood because your body makes it. You also get extra cholesterol from all animal products. These are foods like meats, eggs, and dairy products. Too much cholesterol can cause blockage of your blood vessels. This can lead to a heart attack or stroke. ‚
Fats in your food have calories which give energy. Not all fats are bad. Some fats are healthy, like the fat found in fish, nuts, and olive oil. They help manage body functions. Learn about the best fats to use in your diet and where to use them. Eating too much fat may make you more likely to weigh more than is healthy. This raises your risk of many heart problems. ‚

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What lifestyle changes are needed?

Eat a healthy diet and workout often. Try to use as many calories as you take in each day. ‚

What changes to diet are needed?

Eat oily fish at least 2 times a week. These are fish like tuna, salmon, and mackerel.
Limit sodium to no more than 2300 mg of sodium per day. This is about 1 teaspoon of table salt. Use little or no salt when making food. Try other spices or seasoning instead.
Limit how much cholesterol you eat to less than 300 mg per day. You can do this by having lean meats. Also eat lots of fruits, vegetables, and fat-free and low-fat dairy products.
Limit how much trans fats you eat. Trans fats are found in many processed foods. Also, lower how much hydrogenated fats you eat. They are used to make cookies, crackers, chips, and many snack foods.
Have no more than 1 drink per day of beer, wine, and mixed drinks (alcohol).

Who should use this diet?

A heart healthy diet is good for everyone. ‚

What foods are good to eat?

Grains: Try to eat 6 to 8 servings of whole grain, high fiber foods each day. These are whole grain bread, cereals, brown rice, or pasta.
Fruits and vegetables: Eat 4 to 5 servings each day. Try to pick many kinds and colors. Try to eat more that are fresh or frozen. Look for low sodium or salt-free if you choose canned. Dried peas, beans, and lentils are also good.
Dairy: Choose low fat (1%) or fat-free milk. Eat nonfat or low-fat products.
Protein: Try to eat more low fat or lean meats like chicken and turkey. Eat less red meat and eat more fish and beans instead.
Fats: Use good fats found in fish, nuts, and avocados. Try using olive oil, canola oil, and low-sodium and low-fat salad dressing and mayonnaise. Use corn, safflower, sunflower, and soybean oils.
Condiments: Use low-sodium or salt-free broths, soups, soy sauce, and condiments. Pepper, herbs, spices, vinegar, lemon or lime juices are great for seasoning. Sugar, cocoa powder, honey, syrup, and jams may be eaten in small amounts.
Sweets: Low-fat, trans fat-free cookies, cakes, and pies; graham crackers; animal crackers; low-fat fig bars; and ginger snaps.

What foods should be limited or avoided?

Grains: Salted breads, rolls, crackers, quick breads, self-rising flours, biscuit mixes, regular bread crumbs, instant hot cereals, commercially-prepared rice, pasta, stuffing mixes
Fruits and vegetables: Commercially-prepared potatoes and vegetable mixes, regular canned vegetables and juices, vegetables frozen with sauce or pickled vegetables, processed fruits with salt or sodium
Dairy: Whole milk, malted milk, chocolate milk, buttermilk
Protein: Smoked, cured, salted, or canned meat, fish, or poultry such as bacon and sausages
Fats: Cut back on solid fats like butter, lard, and margarine.
Condiments and snacks: Salted and canned peas, beans, and olives; salted snack foods; fried foods; soda or other sweetened drinks; commercially-softened water
Sweets: High-fat baked goods such as muffins, donuts, pastries, commercial baked goods

Helpful tips

When you go to a grocery store, have a list or a meal plan. Do not shop when you are hungry to avoid cravings for foods.
You need to know about the sodium and fat content of the food you eat. Read food labels with care. They will show you how much of each is in a serving. This amount is given as a percentage of the total amount you need each day. Reading the labels will help you make healthy food choices.
Avoid fast foods.
Talk to a dietitian for help.

Where can I learn more?

American Heart Association ‚
http://www.heart.org/HEARTORG/GettingHealthy/Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.TtxtlVv3RQI ‚
Dietitians of Canada ‚
http://www.dietitians.ca/Nutrition-Resources-A-Z/Fact-Sheet-Pages%28HTML%29/Heart-Health/Heart-Healthy-Eating--Cholesterol.aspx ‚
Womens Health ‚
http://www.hearthealthywomen.org/health-and-wellness/featured/heart-healthy-diet.html ‚

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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