When it comes to your heart, the food you choose plays a crucial role. Follow these guidelines for a heart-healthy diet:
Reduce Saturated Fat: Cut back on fatty meats and high-fat dairy products.
Limit consumption of foods like pizza, burgers, and creamy sauces or gravy.
Limit Sodium Intake: Read Nutrition Facts labels and opt for foods lower in sodium.
Choose items labeled “low sodium” or “no salt added,” such as certain canned soups, canned vegetables, packaged meals, and snacks.
Increase Fiber Intake: Incorporate vegetables, fruits, beans, and whole grains into your diet to boost fiber.
Create a Heart-Healthy Shopping List:
Take this list with you on your next grocery shopping trip.
Vegetables and Fruits: Enjoy a variety of fresh, frozen, canned, or dried vegetables and fruits.
Examples include tomatoes, cabbage, okra, edamame, Romaine lettuce, spinach, bok choy, kale, low-sodium canned vegetables, and frozen vegetables without added butter or sauces.
Dairy: Opt for fat-free or low-fat choices, such as fat-free or low-fat (1%) milk, plain yogurt, cheese, cottage cheese, and fortified soy beverages.
Whole Grains: Choose products listing whole wheat or another whole grain as the first ingredient.
Look for 100% whole grain options like bread, bagels, English muffins, tortillas, hot or cold cereals without added sugar, brown or wild rice, quinoa, oats, whole-wheat pasta, and couscous.
Proteins: Include a variety of protein sources such as seafood, poultry (skinless chicken or turkey breast, or lean ground options), lean meats (pork shoulder, beef sirloin, or at least 93% lean ground beef), beans, peas, lentils, eggs, unsalted nuts, seeds, nut butters, and tofu.
Healthy Fats and Oils: Replace saturated fats with healthier unsaturated fats found in seafood, nuts, seeds, avocados, and oils.
Choose vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower) for cooking.
Opt for low-fat or light mayonnaise and oil-based salad dressings over full-fat alternatives.
Remember to be mindful of saturated fat content, avoiding coconut and palm oils. Check Nutrition Facts labels for healthier options in margarines and spreads.