HOW TO EAT FOR
YOUR HEART
The American Heart
Association (AHA) and
our nutrition experts
recommend these
guidelines for a hearthealthy diet. Each of
the twelve recipes on
the next pages also
follow these guidelines.
Small diet
changes are
easier to adopt
and can reduce
your heart
health risk
over time.
Choose
lean proteins
Choosing proteins with less fat
will reduce your risk for heart
disease. Try chicken breasts, fish,
pork tenderloin, or beef sirloin.
EAT MORE
UNSATURATED FATS
Mono- and polyunsaturated fats
reduce your LDL (bad cholesterol)
and triglycerides (fat that can build
up in your arteries). You’ll find
them in avocados, olive oil,
salmon, and nuts.
EAT
LESS
SUGAR
CHOOSE LOW-FAT
DAIRY PRODUCTS
Switch from full-fat cheese, milk, and
yogurt to 2% reduced-fat or nonfat. You’ll
save saturated fat and calories and still
get the protein and vitamins you need.
Cutting back on sugary foods
and drinks lowers your risk for
obesity, which can lower your
risk for heart disease.
Eat more fiber
High-fiber ingredients like
whole grains, beans, and legumes
(lentils and chickpeas) will help
lower your bad cholesterol (LDL).
Eat less
sodium
Eating foods with
less salt can help to
lower your blood
pressure. Look for lower
sodium foods and
follow recommended
guidelines from the
AHA or your doctor.
For something
sweet, try dark
chocolate: It’s
low in sugar and
has antioxidants
that can help
protect your
heart.
SAVORYONLINE.COM FEBRUARY/MARCH 2021
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