When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:
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- Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy.
- Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled “low sodium” or “no salt added” — like some canned soups, canned vegetables, packaged meals, and snack foods.
- Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.
Vegetables and Fruits
Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried.- Fresh vegetables like tomatoes, cabbage, and carrots
- Leafy greens for salads, like Romaine lettuce, spinach, and kale
- Canned vegetables that are low in sodium
- Frozen vegetables without added butter or sauces, like broccoli or cauliflower
- Fresh fruits like apples, oranges, bananas, pears, and peaches
- Canned, frozen, or dried fruit without added sugars
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Dairy
Look for fat-free or low-fat options.- Fat-free or low-fat (1%) milk
- Fat-free or low-fat plain yogurt
- Fat-free or low-fat cheese or cottage cheese
- Soy milk with added calcium, vitamin A, and vitamin D
Whole Grains
For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100% whole grain.- Whole-grain bread, bagels, English muffins, and tortillas
- Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat
- Whole grains like brown or wild rice, quinoa, or oats
- Whole-wheat or whole-grain pasta and couscous
Proteins
Choose a variety of foods with protein.- Seafood — fish and shellfish
- Poultry — chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93% lean)
- Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean)
- Beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)
- Eggs
- Unsalted nuts, seeds, and nut butters, like almond or peanut butter
- Tofu
Healthy Fats and Oils
Replace saturated fat with healthier unsaturated fats like seafood, nuts, seeds, avocados, and oils. Try these healthy swaps:- Vegetable oil (canola, corn, olive, peanut, safflower, soybean, or sunflower) instead of butter for cooking
- Low-fat or light mayonnaise instead of full-fat mayo
- Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch