When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:
- Eat less refined foods and trans fat. Eat less from sugars, cakes, cookies and refined cooking oils.
- 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. Fiber is in vegetables, fruits, and whole grains.
Take this list with you the next time you go food shopping.
Vegetables and Fruits
Eat a variety of vegetables and fruits. To save money, 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
- Frozen or dried fruit (unsweetened)
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
- Seafood, including fish and shellfish
- Chicken and turkey breast
- Lamb: leg, shoulder, tenderloin
- Beef: round, sirloin, tenderloin, extra lean ground beef
- Beans, lentils, and peas
- Nuts and seeds
Fats and Oils
Cut back on saturated fat and look for products with no trans fats.
- Olive oil, coconut, peanut, or sesame (cut back on refined vegetable oils like canola, sunflower, soyabean, corn, rapeseed)
- Healthy salad dressing