Goals for Heart-Healthy Eating
Limit saturated fat and trans fats: Fatty meats, whole milk, cheese, palm and coconut oils have saturated fats that raise your cholesterol, so keep these to a minimum. Trans fats raise bad cholesterol and lower good cholesterol and are most often found in processed foods such as cookies, pies, pastries, fried foods, shortening and stick margarine.
Reduce your intake of salt/sodium: Limit sodium intake to 2300 mg per day (about 1 teaspoon) or less, if advised by your healthcare provider, as too much salt may increase your blood pressure. Decrease your intake of processed foods and dine out less often. Use other spices and herbs instead of salt when cooking at home.
Manage calories: Extra calories are stored as fat in your body. Keeping a food diary to record what you eat can help you manage your calories. Your healthcare provider or a dietitian can help determine how many calories you should be eating and also depends on your activity level throughout the day.
Choosing the right foods: Choose fruits and vegetables – fill half your plate with these as they provide many nutrients and fiber. Choose fresh, frozen, canned or dried fruits and vegetables that don’t have added sugar, salt or sauces. Whole grains provide fiber, vitamins & nutrients. Whole-wheat bread, pasta, oats and brown rice are good choices. Lean proteins have less fat. Good choices are skinless chicken and turkey, fish and beans. Drain the fat from cooked ground meat to reduce fat. Low-fat and non-dairy products have less fat but provide nutrients. Low-fat or nonfat milk, cheese & yogurt are good choices. Healthy fats can be good in small quantities. Unsaturated fats such as olive oil, nuts, fish & avocado are good choices. And try to have at least 2 servings per week of fatty fish such as salmon, mackerel, sardines, albacore tuna or rainbow trout as they contain omega-3 fatty acids which are good for your heart. Other sources of heart-healthy fats are flaxseed and walnuts.
Read food labels: Pay attention to food labels on packaged foods and note the serving size. Remember that if you eat 2 serving sizes, you need to double all the numbers on the label. Look for products that are high in fiber and protein and low in saturated fat, sugar & sodium. Avoid products with trans fats.
Prepare food in a healthier manner: Remove skin and visible fat from poultry before cooking. Skim fat from the surfaces of sauces and soups. Bake, steam, grill, broil, roast, boil, bake or microwave food without added fats. Try using onion, garlic, horseradish, hot sauce, mustard, lemon zest, lemon juice, nonfat salad dressings and vinegar, and olive oil-based vinaigrettes for added flavor. And try salt-free herbs and spices such as basil, cinnamon, cumin, cilantro, paprika, pepper and rosemary.
What you eat has a big impact on your heart health. Eating healthy can help you manage your weight, cholesterol and blood pressure.
Information is from Providence nutrition information and the StayWell Company, LLC.
