YOUR DIETARY GUIDE TO HEART HEALTH

Eating Heart Smart

Common Heart Health Issues

High Cholesterol Elevated LDL cholesterol in the blood can cause

accumulation of plaques in artery walls

High Blood Pressure Over time if the force of blood flow if often high,

artery walls get stretched beyond a healthy limit

High Cholesterol

•Restricted blood flow through veins and arteries•Atherosclerosis•Increased risk of heart attack•Increased risk of stroke

High Blood Pressure

•Vascular weaknesses•Vascular scarring •Increased risk of blood clots•Increased plaque build-up •Tissue and organ damage from narrowed and blocked arteries

Heart Healthy Eating Principles

Know Your Fats Limit saturated fats, trans fats and dietary cholesterol –

these can increase your blood cholesterol levels

Limit Sodium Intake Decreasing sodium intake can help lower blood pressure

Eat A Varied Diet Eating a diet that comes from all of the food groups will

fulfill your body’s needs

Knowing Your Fats

LDL “bad cholesterol” levels are increased by: saturated fats, trans fats, and dietary cholesterol,

such as from animal sources Limit the intake of these items by avoiding pre-

packaged foods and animal fats

HDL “good cholesterol” levels are increased by: Consumption of foods rich in unsaturated fats, such as

nuts, fish, and liquid vegetable oils like olive oil and canola oil

Limiting Your Salt Intake

Pay Attention To Food Labels Not only to sodium content, but also to Servings Per

Container. Many labels can be misleading.

Limit intake of processed foods These tend to be higher in sodium and both trans and

saturated fats than fresh foods.

Vary Your Diet

Eat a Variety of Foods Your body’s needs are varied so a diet that includes all

the food groups will provide the nutrients you need.

Focus on Freshness Fresh fruits and vegetables pack a nutrient-filled

punch as well as providing valuable fiber to your diet.

Fruits & Vegetables Dairy Products

Fresh or frozen fruits and vegetables have more fiber and no added sugars

Fruits and vegetables that are deeply colored throughout – such as spinach, carrots and berries – tend to be higher in vitamins and minerals

Select nonfat (skim) or lowfat (1%) dairy products like cheese, milk, and yogurt

Choose trans fat-free soft margarines and use them sparingly

Heart Smart Food Choices

Meats & Proteins Bread & Carbohydrates

Choose more fish, such as salmon and trout

White meat cuts of chicken, rather than dark

When buying red meat or pork, choose “loin” or “round” cuts and “choice” or “select” cuts instead of “prime”

Choose whole-grain, high-fiber breads

Limit the amount of sweets you consume.

Look for low-fat and low-sodium varieties of crackers, snack chips, cookies and cakes.

Food Choices (cont’d)

Cooking Methods: Alternatives to Frying

Baking

Grilling

Sautéing

Stir-frying

Roasting

Broiling

Poaching

Steaming

Tips for Eating Out

Enjoy a main dish that is baked, broiled, sautéed or grilled rather than fried.

Avoid heavy sauces and creams, these will be high in trans and saturated fats.

Many restaurants offer low fat entrees, so give one a try!

o Ask for a side salad or seasonal mixed vegetables as a side rather than cole slaw or onion rings.

o Most restaurant portions are more than twice a normal serving size, so share your dish with a friend! Or take half home with you for later.

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Free Healthy Recipes