Heart Healthy Foods and Drinks

What is Heart Healthy Eating?

Heart healthy eating means choosing foods that are low in saturated fat, trans fat, cholesterol, sodium, and added sugar. Eating a heart healthy diet also means limiting the amount of red meat and processed meat that you eat. Eating a variety of foods is the best way to get the nutrients you need while avoiding too much saturated fat, trans fat, cholesterol, sodium, and added sugar. It’s important to include plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy in your diet.

Fruits and Vegetables

Fruits and vegetables are an important part of any heart healthy diet. Fruits and vegetables are packed with vitamins, minerals, and fiber, and they are low in calories. Eating plenty of fruits and vegetables can help reduce your risk of heart disease, stroke, type 2 diabetes, and some cancers. Aim for at least five servings of fruits and vegetables each day. A serving is about a half cup of cooked fruit or vegetable or a small piece of fresh fruit.

Whole Grains

Whole grains are an important part of a heart healthy diet. Whole grains are high in fiber, which helps lower cholesterol levels. Eating whole grains also helps reduce your risk of heart disease, stroke, type 2 diabetes, and some cancers. Choose whole grain breads and cereals, brown rice, and whole wheat pasta. Read food labels to look for the words “whole grain” or “whole wheat”.

Lean Proteins

Lean proteins are an important part of a heart healthy diet. Lean proteins are low in saturated fat and cholesterol. Eating lean proteins can help reduce your risk of heart disease, stroke, type 2 diabetes, and some cancers. Choose lean proteins such as skinless chicken and turkey, fish, beans, and tofu. Avoid processed meats such as bacon, hot dogs, and sausage.

Low-Fat Dairy

Low-fat dairy is an important part of a heart healthy diet. Low-fat dairy is low in saturated fat and cholesterol. Eating low-fat dairy can help reduce your risk of heart disease, stroke, type 2 diabetes, and some cancers. Choose low-fat milk, yogurt, and cheese. Avoid whole milk, full-fat yogurt, and full-fat cheese.

Heart Healthy Drinks

Heart healthy drinks are an important part of any heart healthy diet. Water is the best choice for hydration. Unsweetened tea and coffee are also good choices. Avoid sugary drinks such as soda, energy drinks, and sweetened tea or coffee. Limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.