Printable Heart Healthy Diets Look for the Heart Check mark to find foods that have been certified by the American Heart Association as heart healthy Live Tobacco Free Don t smoke vape or use tobacco or nicotine products and avoid secondhand smoke or vapor
Best options Any fresh fruits and vegetables Avocados which offer heart healthy monounsaturated fats Fresh herbs like basil and cilantro Plain frozen fruits and vegetables Quick Easy 30 Minute Meals Soups Stews Chili Comfort Food Main Dishes Sheet Pan Dinners View All Meals Meals Breakfast Brunch Lunch Healthy Appetizers Snacks Salads
Printable Heart Healthy Diets
Printable Heart Healthy Diets
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The American Heart Association recommends a healthy eating pattern that emphasizes vegetables fruits and whole grains It includes skinless poultry fish and legumes beans peas and lentils nontropical vegetable oils and nuts and seeds Limit your intake of sodium sweets sugar sweetened beverages and red and processed meats
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You ll see lots of fruits and vegetables lean protein including plant based proteins whole grains heart healthy fats and plenty of herbs and spices to help deliver flavor without the need for too much salt
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Whether you have years of unhealthy eating under your belt or you simply want to fine tune your diet here are eight heart healthy diet tips Once you know which foods to eat more of and which foods to limit you ll be on your way toward a heart healthy diet 1 Control your portion size
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It s easy to eat heart healthy meals all day long with recipes like Mediterranean Breakfast Sandwiches Chipotle Lime Cauliflower Taco Bowls or Roasted Chicken Tenders with Peppers Onions 01 of 28 One Pot Garlicky Shrimp Spinach View Recipe Shrimp spinach and garlic brown and cook quickly for a simple one pot
2 Choose healthy versus unhealthy fats Healthy unsaturated fats don t turn solid at room temperature and include plant oils nuts olives avocado and fatty fish Saturated fats turn solid at room temperature A HEART HEALTHY DIET Prepare meals at home using fresh whole foods Combine vegetables and fruits for a great appetizer or salad Choose whole grains like whole wheat oatmeal oat bran bulgur quinoa brown or wild rice and hulled barley for at least half of your grain servings each day
The best sources of fibre are vegetables fruits whole grains and legumes such as lentils Cut the salt Reducing your salt intake can help reduce your risk of stroke and heart disease by at least 20 Choose healthy fats Saturated and trans fats raise cholesterol levels