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.
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.
Limit your intake 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.
Watch your intake of:
- Added sugar
- Solid fats
- 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.