When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:
- Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
- Cut down on sodium (salt). Look for the low-sodium or “no salt added” types of canned soups, vegetables, snack foods, and lunch meats.
- Get more fiber. Eat vegetables, fruits, and whole grains to add fiber to your diet.
Take this list with you the next time you go food shopping.
Vegetables and Fruits
Eat a variety of vegetables and fruits. Buy vegetables and fruits that are in season, frozen, or canned.
- Fresh vegetables such as tomatoes, cabbage, and broccoli
- Leafy greens for salads, like spinach and kale
- Canned vegetables low in sodium (salt)
- Frozen vegetables without added butter or sauces
- Fresh fruits such as apples, oranges, bananas, pears, and peaches
- Canned fruit in 100% juice, not syrup
- Frozen or dried fruit (unsweetened)
Look for fat-free or low-fat milk products. Or choose soymilk with added calcium.
- Fat-free or low-fat (1%) milk
- Fat-free or low-fat yogurt (choose options with less added sugar)
- Cheese (3 grams of fat or less per serving)
- Fat-free or low-fat soymilk with calcium
Breads, Cereals, and Grains
For products with more than one ingredient, make sure whole wheat or another whole grain is listed first.
- 100% whole-wheat bread
- Whole-grain breakfast cereals like oatmeal
- Whole grains such as brown or wild rice, barley, and bulgur
- Whole-wheat or whole-grain pasta
Meat, Beans, Eggs, and Nuts
Choose lean cuts of meat and other foods with protein.
- Seafood, including fish and shellfish
- Chicken and turkey breast without skin
- Pork: leg, shoulder, tenderloin
- Beef: round, sirloin, tenderloin, extra lean ground beef (at least 93% lean)
- Beans, lentils, and peas
- Eggs and egg substitutes
- Unsalted nuts and seeds
Fats and Oils
Cut back on saturated fat and look for products with no trans fats.
- Margarine and spreads (soft, tub, or liquid) with no trans fats
- Vegetable oil (canola, olive, peanut, or sesame)
- Non-stick cooking spray
- Light mayonnaise
- Salad dressings that are oil based instead of creamy
For most people, diet and exercise aren’t enough to deliver optimal heart health. That’s why we use proven, natural solutions yo address six controllable factors for optimal heart health.
- Omega-3s are good fats—polyunsaturated fats—that are derived from fish, nuts, and seeds. Our favorite is Crème Delight®— Peach Mango Tango with 1,080mg of research-proven EPA/DHA essential fatty acids, this supplement provides daily support for eye, heart, and brain health–in a flavor the whole family loves.
Mom used to give us cod-liver oil every morning especially in winter to help us avoid flu and keep us healthy. The taste was not a favorite and we weren’t enamored of it. Today we use Vitality Coldwater Omega-3® a pure, concentrated DHA and EPA Omega-3’s for superior cardiovascular and brain health benefits. Two soft gels include the research-recommended dose with no fishy aftertaste.
CardiOmega EPA®— with 1,000 mg of EPA plus 100 mg DHA this supplement is designed to support high levels of activity, since we’ve become serious about fitness and getting to a healthy weight, we find this helps promote rapid recovery and reduce activity-induced inflammation all while protecting our heart.
Take care of your heart, it’s the only one you have!