Eating for a Healthy Heart

Eat Healthy to Help Prevent Heart Disease

What kills Americans most? Heart disease. It’s the No.1 cause of death in
this country.
You can lower your chances of getting heart disease. One way is to choose
foods carefully. For a healthy heart, eat:

• less fat • less sodium
• fewer calories • more fiber.


Eat less FAT
Some fats are more likely to cause heart disease—saturated fats and trans
fats. These fats are usually found in foods from animals, such as meat,
milk, cheese, and butter. They also are found in foods with palm and
coconut oils. Eat less of these foods.


Eat less SODIUM
Eating less sodium can help lower some people’s blood pressure. This can
help reduce the risk of heart disease.
Sodium is something we need in our diets, but most of us eat too much of
it. Much of the sodium we eat comes from salt we add to our food at the
table or that food companies add to their foods. So, avoid adding salt to
foods at the table.


Eat fewer CALORIES
When we eat more calories than we need, we gain weight. Being overweight can
cause heart disease. When we eat fewer calories than we need, we lose weight.


Eat more FIBER
Eating fiber from fruits, vegetables, and grains may help lower your
chances of getting heart disease.


Diet Tips for a Healthy Heart

  • Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
  • Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
  • Eat foods containing polyunsaturated fats found in plants and seafood.
  • Sunflower oil and corn oil are high in polyunsaturated fats.
  • Choose a diet moderate in salt and sodium.
  • Maintain or improve your weight.
  • Eat plenty of grain products, fruits, and vegetables.
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