Our hearts are precious and worthy of good care. Wise choices with food are
important for our hearts and blood vessels… one healthy step at a time!
1. Limit unhealthy fats and cholesterol
a. Reduce solid fats by choosing lean protein sources; baked or broiled chicken, fish, or meats.
b. Decrease intake of butter, mayonnaise, and regular full fat salad dressing.
c. Limit foods containing hidden fats; chips, crackers, cookies, cake, and pie.
d. Easy does it with ice cream; enjoy a single, rather than a double dip.
e. Physicians encourage patients with above normal blood cholesterol to go easy with eggs, choosing egg whites most of the time, over egg yolks; or advise eating only about 3 – 4 whole eggs per week.
f. Gradually switch to low-fat or skim milk.
2. Eat more fruits and vegetables
a. Eating a variety of fruits and vegetables assures us of receiving vitamins, minerals,
and soluble fiber, which helps to lower cholesterol, reducing risk of heart disease.b. Even canned and frozen vegetables and fruits are of benefit, providing they are not smothered in sauces, creams, added sodium or sugar.
3. Select whole grains whenever possible
a. Oatmeal is a winner, as are low-sugar and high fiber whole graincereal.
b. When shopping at home, select brown rice and pasta, along with100% whole wheat bread.
c. Good sources of fiber, whole grains contribute to heart health by providing nutrients that play a role in regulating blood pressure and
heart health.
