1. Y O U R D I E T A R Y G U I D E T O H E A R T H E A L T H
Eating Heart Smart

2. Common Heart Health Issues
 High Cholesterol
 Elevated LDL cholesterol in the blood can cause accumulation
of plaques in artery walls
 High Blood Pressure
 Over time if the force of blood flow if often high, artery walls
get stretched beyond a healthy limit

3. High
Cholesterol
•Restricted blood
flow through veins
and arteries
•Atherosclerosis
•Increased risk of
heart attack
•Increased risk of
stroke

4. High Blood
Pressure
•Vascular
weaknesses
•Vascular scarring
•Increased risk of
blood clots
•Increased plaque
build-up
•Tissue and organ
damage from
narrowed and
blocked arteries

5. Heart Healthy Eating Principles
 Know Your Fats
 Limit saturated fats, trans fats and dietary cholesterol – these
can increase your blood cholesterol levels
 Limit Sodium Intake
 Decreasing sodium intake can help lower blood pressure
 Eat A Varied Diet
 Eating a diet that comes from all of the food groups will fulfill
your body’s needs

6. Knowing Your Fats
 LDL “bad cholesterol” levels are increased by:
 saturated fats, trans fats, and dietary cholesterol, such as from
animal sources
 Limit the intake of these items by avoiding pre-packaged foods
and animal fats
 HDL “good cholesterol” levels are increased by:
 Consumption of foods rich in unsaturated fats, such as nuts,
fish, and liquid vegetable oils like olive oil and canola oil

7. Limiting Your Salt Intake
 Pay Attention To Food Labels
 Not only to sodium content, but also to Servings Per
Container. Many labels can be misleading.
 Limit intake of processed foods
 These tend to be higher in sodium and both trans and
saturated fats than fresh foods.

8. Vary Your Diet
 Eat a Variety of Foods
 Your body’s needs are varied so a diet that includes all the food
groups will provide the nutrients you need.
 Focus on Freshness
 Fresh fruits and vegetables pack a nutrient-filled punch as well
as providing valuable fiber to your diet.

9. Fruits & Vegetables Dairy Products
 Fresh or frozen fruits and
vegetables have more
fiber and no added sugars
 Fruits and vegetables that
are deeply colored
throughout – such as
spinach, carrots and
berries – tend to be higher
in vitamins and minerals
 Select nonfat (skim) or
lowfat (1%) dairy products
like cheese, milk, and
yogurt
 Choose trans fat-free soft
margarines and use them
sparingly
Heart Smart Food Choices

10. Meats & Proteins Bread & Carbohydrates
 Choose more fish, such as
salmon and trout
 White meat cuts of
chicken, rather than dark
 When buying red meat or
pork, choose “loin” or
“round” cuts and “choice”
or “select” cuts instead of
“prime”
 Choose whole-grain, high-
fiber breads
 Limit the amount of
sweets you consume.
 Look for low-fat and
low-sodium varieties of
crackers, snack chips,
cookies and cakes.
Food Choices (cont’d)

11. Cooking Methods: Alternatives to Frying
 Baking
 Grilling
 Sautéing
 Stir-frying
 Roasting
 Broiling
 Poaching
 Steaming

12. Tips for Eating Out
 Enjoy a main dish that is
baked, broiled, sautéed or
grilled rather than fried.
 Avoid heavy sauces and
creams, these will be high
in trans and saturated
fats.
 Many restaurants offer
low fat entrees, so give one
a try!
o Ask for a side salad or
seasonal mixed vegetables
as a side rather than cole
slaw or onion rings.
o Most restaurant portions
are more than twice a
normal serving size, so
share your dish with a
friend! Or take half home
with you for later.

13. W W W . H E A R T . O R G
W W W . M A Y O C L I N I C . C O M
W W W . F O O D N E T W O R K . C O M / H E A L T H -
E A T I N G / I N D E X . H T M L
W W W . G O R E D F O R W O M E N . O R G
Free Healthy Recipes