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Tips for Heart-Healthy Eating

Tips for Heart-Healthy Eating

1. To help manage cholesterol levels, avoid bad fats in foods.

  • Avoid foods containing trans fats and partially hydrogenated oils – these are artery-clogging fats.
  • Limit saturated fat to foods that have 1g or less saturated
  • fat per serving.
  • Choose heart-healthy fats like nuts and seeds, olive oil, canola oil, salmon and avocados.
  • Look for this tag:

This is a low-fat, low saturated fat, low cholesterol food with less than 500mg of sodium per serving. Meals and main dishes allow 600mg of sodium or less.
This food contains 1g or less of saturated fat per serving. Meals and main dishes allow 2g or less of saturated fat per serving.

2. Eat less salt. Keep sodium intake less than 1500mg daily to help reduce high blood pressure.

  • Buy reduced sodium versions of your favorite foods, such as soup, vegetable juices, canned vegetables and reduced fat cheeses.
  • Don’t add salt to your food. Instead, choose salt-free seasonings such as freshly ground pepper, fresh or dried herbs and spices.
  • Look for this tag:

These foods contain less than 140mg of sodium per serving.

3. Eat more whole grains and high fiber foods to help manage your weight and reduce cholesterol levels.

  • Choose whole grain foods like whole wheat bread, brown rice, corn (including corn on the cob and even popcorn), oats and oatmeal.
  • Aim for 25 grams of fiber daily.
  • Look for this tag:

This food contains at least 2.5g of fiber per serving and 3g or less of fat.


Contains foods with the first ingredient listed as whole grain, or if water is first, whole grain is the second ingredient.

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Printed on August 2, 2014 at 12:30 am