Heart Healthy Diet
What is a heart healthy diet?
A heart healthy diet is a way of eating used to help lower the risk of heart disease.
Eat more fruits and vegetables
- Fruits and vegetables are rich in fiber and nutrients
- Fill up your plate with vegetables
- Choose fruits and vegetables as a snack
Choose healthy fats
- Healthy fats can help lower cholesterol: olive oil, vegetable oil, avocado, nuts, seeds, fish
- Unhealthy fats can increase the risk of heart disease: fatty meats, butter, fried foods
Choose whole grains
- Whole grains are rich in riber and nutrients
- Choose whole grains like quinoa, barley, oats, brown rice, barley, beans, and whole wheat bread
- Less than 2300mg of sodium a day
- There is 2300mg of sodium in 1 tsp of salt
- Limit the about of salt that is added to food at the table and while cooking
- Choose low sodium or no added salt foods
- Use salt free seasoning
- Choose herbs and spices to flavor food
At least 150 minutes of moderate physical activity (30 minutes for 5 days).
- Healthy Eating & Your Heart. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17079-heart-healthy-diet. Accessed December 1, 2020.
- The American Heart Association Diet and Lifestyle Recommendations. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations. Accessed December 1, 2020.