Know what kind of fats you are eating. Eat heart healthy fats such as monounsaturated fats found in olive oil & polyunsaturated fats found in nuts and seeds. Avoid saturated fats and when at all possible eliminate all transfats. When purchasing non-fat or low fat products, be sure to read the label and be aware that the words “Partially hydrogenated,” can mean transfats are included.
Monitor your sodium intake. The American Heart Association guidelines for daily sodium intake are less than 2,300 mg per day. That’s about 1 teaspoon. This can be tough as salt is in virtually all packaged and pre-made food. Always read the label and whenever possible opt for low sodium products and avoid using table salt at meals.
When eating carbohydrates choose whole grains as opposed to refined or processed. Good heart healthy choices include; whole wheat flour, whole-grain bread, high-fiber cereal, brown rice, whole-grain pasta, and oatmeal.
Eat heart healthy with low fat proteins such as lean meats, skinless poultry, fish – cold water fish and salmon are the best, low-fat dairy products, egg whites, legumes & soy products.
Eat more fruits and vegetables – aim for at least nine servings, approximately 4½ cups, of fruits and vegetables everyday.
