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Eating well is an excellent way to help protect your heart. More than one-third of Americans have either cardiovascular disease or high blood pressure, or both. Learn what foods may help keep you healthy.

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Vegetables, fruits, whole grains and fiber

  • Fill half your plate with fruits and vegetables.
  • Dark green, red and orange vegetables are especially nutritious.
  • Don’t forget beans and peas, which have fiber and protein. 
  • Eat whole grains for more fiber and nutrients. 

Lean meats, poultry, fish and dairy

  • Choose light meat over dark meat. 
  • Cut visible fat from meat before eating.
  • Eat fish at least twice a week. Salmon and trout are good choices because they are high in healthy omega-3 fatty acids and lower in mercury. 
  • Choose fat-free or low-fat dairy options.

Healthy fats

take of saturated fats. They are in red meat, bacon, poultry skin, butter and high-fat dairy. Avoid consuming too many synthetic or natural trans fats. Try following an eating plan like the DASH dietary pattern or the American Heart Association diet.

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Watch your intake of:

  • Added sugar
  • Sodium
  • Solid fats
  • Alcohol

 

Sources:

  • United States Department of Agriculture
  • Eckel JM, Jakicic JD, Ard VS, et al. 2013 AHA/ACC Guideline on lifestyle management to reduce cardiovascular risk. Circulation. 
  • ChooseMyPlate.gov

 

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