Heart Healthy Eating - Sanford Health

Heart Healthy Eating

Eating healthy is an important part of living a healthy life. This means choosing the right foods as well as choosing the right amount of each food. Food choices play a role in preventing Coronary Artery Disease (CAD) and heart attacks along with promoting good health.

It is imEpaotrintagnhtetaol:thy is an important part of living a healthy life. This means choosing the right foods

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choices play a role in with promoting good

preventing health.

? Choose whole grain and high fiber foods

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? Limit?sodCiuhmoos(esalleta)ninmtaekaets (at least 90% lean)

? Limit?addCehdoosusegalorsw-fat dairy ? Limit sodium (salt) intake

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? Use MyPlate as a guide () wh?enBmaalaknicnegycohuoricmees.al

? HCitehamoveos??slpeikroferCUwHtobehsahmieevoenaoneMnmwspmseyari,tPaofnlhrektlyoeagimnmitsunegomoauwmcsserhtiacstaonhme,iysgncmeuueisaniosotdl.scssue,tlruaacm(nndCeeiddshnaioslgsnseoncpesaaledluncaMsddkn.isytsn.nPgalpactlkeas.n.gtov) ? Choose sittaermchsylifkoeobdesainns,mleogduemraetsi,onnu.ts, and seeds.

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Choos? eFveitlglheutpaebolenRsl.airggerhamtoFunats tof non-starchy

Foods contain a combination of fats. Choose foods that are rich in?moCnohouonsseattuhreartiegdhtfaftast.aCnhdooomseemgao-n3opunoslyautunrsaatetudrfaattetyd acids and omega-3 polyunsaturated fatty fatty acidsa.cLidims. iTt hseatguoralteisdtofaitnsc. lAudvoeitdwtorasenrsvfinatgss. oTfhoemgeogaal-i3s fatty acids per week.

to include two servings of omega-3 fatty acids per week. ? Limit desserts and sweets. The American Heart Association recommends:

Limit ?DeWsomseen rtatkesinanonmdoreSthwane26eg tofsadded sugar/day (6 tsp)

The Ameri?canMHeneatratkAe isnsoncoiamtioorne rtehcaonm3m6geonfdas:dded sugar/day (9 tsp)

? W?omSentaytaakteainhenaolthmyowreaitshtlainne2a6ngdowfeaidgdhte.dDsouignagr/adt aleya(s6t 3t0spm) inutes of moderate exercise most ? Men tdaakyes ionf nthoemwoeerek twhialnl h3e6lpg. of added sugar/day (9 tsp)

Stay? ALitmitayoHur aelcaohlotlhinytakeW. aistline and Weight

Doing at l?eastA30womminauntsehsooufldmhoadveerantoemexoerrectihseanm1ossetrdvainygs ooff tahlceowhoelepkewr dilalyh.elp. ? A man should have no more than 2 servings of alcohol per day.

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Limit Your Alcohol Intake

Alcohol may be contraindicated for some people. ? A woman should have no more than 1 serving of alcohol per day. ? A man should have no more than 2 servings of alcohol per day.

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Food Choices

= High in sodium

Recommended

Limit Use

Bread, Grains, and Cereals

Choose whole grain foods as much as possible. A whole grain should be listed as one of the first 4 ingredients on the label.

? 100% whole wheat bread ? Whole wheat English muffins ? Brown rice ? Whole wheat pasta ? High fiber cereals with at least 5g

of fiber and less than 8g of sugar: - Shredded wheat - Bran flakes - Wheat Chex - Kashi ? Barley ? Bulgur ? Buckwheat ? Rye ? Popcorn (no added salt) ? Unprocessed oatmeal or steel cut oats ? Couscous ? Quinoa

? Crackers ? Chips ? Egg noodles ? Rolls ? Doughnuts ? Pastries ? Commercial muffins ? Sugary cereals ? Croissants ? Biscuits ? Macaroni and cheese ? Boxed rice/pasta mixes

Dairy Products

3 servings/day

? Low sugar yogurt ? Greek yogurt ? Low-fat milk ? Cottage cheese ? Cheese:? Swiss cheese lowest

in sodium (salt) ? Almond milk ? not a good

source of protein ? Soy milk ? Low-fat kefir

? Coffee creamer ? Chocolate milk ? Half and half ? Cream cheese ? Processed cheese:

- Velveeta - Cheez Whiz - Cheese balls - Cheese spreads

Fruits

1.5 to 2 cups/day

? Fresh fruits are important for weight control and good health

? Frozen and canned fruit without added sugars are also good choices

? * Grapefruit ? caution with some medications

? Coconut ? Fruit juice ? 100% fruit juice.

Limit to 4oz/day. ? Canned fruits in heavy syrup ? Dried fruits

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