Download Eat a Wide Variety of Foods

Eat a Wide Variety of Foods
This chart shows the suggested number of servings from each food group based
on a daily intake of 1,600 or 2,000 calories. There is a right number of calories for
you, depending on your age, physical activity level and whether you are trying to
lose, gain or maintain your weight. If you need fewer calories than shown below,
decrease the number of servings and increase the servings if you need more
calories.
Food Type
1,600 calories
Grains
6 servings per day
2,000 calories
6–8 servings per
day
At least half of your
servings should be
whole-grain
Sample Serving
Sizes
- 1 slice bread
- 1 oz dry cereal (check
nutrition label for cup
measurements of
different products)
- ½ cup cooked rice,
pasta, or cereal (about
the size of a baseball)
Vegetables
3–4 servings per
day
4–5 servings per
day
Eat a variety of
colors and types
- 1 cup raw leafy
vegetables (about the
size of a small fist)
- ½ cup cut-up raw or
cooked vegetables
- ½ cup vegetable juice
Fruits
Eat a variety of
colors and types
4 servings per day
4–5 servings per
day
- 1 medium fruit (about
the size of a baseball)
- ¼ cup dried fruit
- ½ cup fresh, frozen, or
canned fruit
- ½ cup fruit juice
Fat-free or low-fat
dairy products
2–3 servings per day
2–3 servings per day
- 1 cup fat-free or low-fat
milk
- 1 cup fat-free or low-fat
yogurt
- 1½ oz fat-free or low-fat
cheese (about the size of 6
stacked dice)
Lean meats,
3–6 oz (cooked) per
Less than 6 oz per
- 3 oz cooked meat is
poultry, and
seafood
day
day
about the size of a
computer mouse
- 3 oz grilled fish is about
the size of a checkbook
Fats and oils
2 servings per day
2–3 servings per day
- 1 tsp soft margarine
- 1 Tbsp mayonnaise
Use liquid vegetable
oil and soft
- 1 tsp vegetable oil
margarines most
often
- 1 Tbsp regular or 2 Tbsp
low-fat salad dressing (fatfree dressing does not
count as a serving)
Nuts, seeds, and
legumes
3–4 servings per
4–5 servings per
week
week
- 1/3 cup or 1½ oz nuts
- 2 Tbsp peanut butter
- 2 Tbsp or ½ oz seeds
- ½ cup dry beans or peas
Sweets and added
sugars
0 servings per week
5 or fewer servings
per week
- 1 Tbsp sugar
- 1 Tbsp jelly or jam
- ½ cup sorbet and ices
- 1 cup lemonade
Eat a variety of nutritious foods from all the food groups
You may be eating plenty of food, but your body may not be getting the nutrients
it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other
nutrients but are lower in calories. To get the nutrients you need, choose foods
like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products
most often.
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Vegetables and fruits are high in vitamins, minerals and fiber — and
they’re low in calories. Eating a variety of fruits and vegetables may help
you control your weight and your blood pressure.
Unrefined whole-grain foods contain fiber that can help lower your blood
cholesterol and help you feel full, which may help you manage your
weight.
Eat fish at least twice a week. Recent research shows that eating oily fish
containing omega-3 fatty acids (for example, salmon, trout, and herring)
may help lower your risk of death from coronary artery disease.
Eat less of the nutrient-poor foods.
The right number of calories to eat each day is based on your age and physical
activity level and whether you're trying to gain, lose or maintain your weight. You
could use your daily allotment of calories on a few high-calorie foods and
beverages, but you probably wouldn’t get the nutrients your body needs to be
healthy. Limit foods and beverages high in calories but low in nutrients, and limit
how much saturated fat, trans fat, cholesterol and sodium. Read labels carefully
— the Nutrition Facts panel will tell you how much of those nutrients each food or
beverage contains.
As you make daily food choices, base your eating pattern on
these recommendations:
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Choose lean meats and poultry without skin and prepare them without
added saturated and trans fat.
Select fat-free, 1 percent fat, and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to
reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol. Aim to eat less than 300
milligrams of cholesterol each day.
Cut back on beverages and foods with added sugars.
Choose and prepare foods with little or no salt. Aim to eat less than 2,300
milligrams of sodium per day.
If you drink alcohol, drink in moderation. That means one drink per day if
you’re a woman and two drinks per day if you’re a man.
Follow the American Heart Association recommendations when you eat
out, and keep an eye on your portion sizes.
Also, don’t smoke tobacco — and stay away from tobacco smoke.
Fat
AHA Scientific Position
The major kinds of fats in the foods we eat are saturated, polyunsaturated,
monounsaturated and trans fatty acids. Saturated fats and trans fats raise blood
cholesterol. Dietary cholesterol also raises blood cholesterol. A high level of cholesterol
in the blood is a major risk factor for coronary heart disease, which leads to heart attack,
and also increases the risk of stroke.
AHA Recommendation
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Limit foods high in saturated fat, trans fat and/or cholesterol, such as
whole-milk dairy products, fatty meats, tropical oils, partially hydrogenated
vegetable oils and egg yolks. Instead choose foods low in saturated fat,
trans fat and cholesterol. Here are some helpful tips:
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Eat a variety of fruits and vegetables.
Eat a variety of grain products, including whole grains.
Eat fish at least twice a week, particularly fatty fish.
Include fat-free and low-fat milk products, legumes (beans),
skinless poultry and lean meats.
Choose fats and oils with 2 grams or less saturated fat per
tablespoon, such as liquid and tub margarines, canola, corn,
safflower, soy bean and olive oils.
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Saturated fat intake should not exceed 7 percent of total calories each
day. Trans fat intake should not exceed 1 percent of total calories each
day.
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Total fat intake (saturated, trans, monounsaturated, polyunsaturated)
should be adjusted to fit total caloric needs. Overweight people should
consume no more than 30 percent of total calories from fat.
What are saturated fatty acids?
Saturated fatty acids have all the hydrogen the carbon atoms can hold. Saturated
fats are usually solid at room temperature, and they're more stable — that is,
they don't combine readily with oxygen. Saturated fats and trans fats are the
main dietary factors in raising blood cholesterol. The main sources of
saturated fat in the typical American diet are foods from animals and some
plants.
What are trans fats?
Trans fats are unsaturated, but they can raise total and LDL ("bad") cholesterol
and lower HDL ("good") cholesterol. Trans fats result from adding hydrogen to
vegetable oils used in commercial baked goods and for cooking in most
restaurants and fast-food chains.
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Cookies, crackers and other commercial baked goods made with partially
hydrogenated vegetable oils may be high in trans fat.
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French fries, donuts and other commercial fried foods are major sources
of trans fat in the diet.
Fats That
Raise
Cholesterol
Sources
Examples
Dietary
cholesterol
foods from
animals
meats, egg yolks,
dairy products,
organ meats (heart,
etc.), fish and
poultry
Saturated fats foods from
animals
whole milk, cream,
ice cream, wholemilk cheeses,
butter, lard and
meats
certain plant oils palm, palm kernel
and coconut oils,
cocoa butter
Trans fats
partially
hydrogenated
vegetable oils
cookies, crackers,
cakes, French fries,
fried onion rings,
donuts
What are hydrogenated fats?
During food processing, fats may undergo a chemical process called
hydrogenation. "Hydrogenate" means to add hydrogen or, in the case of fatty
acids, to saturate. The process changes a liquid oil, naturally high in unsaturated
fatty acids, to a more solid and more saturated form. The greater the degree of
hydrogenation, the more saturated the fat becomes. Many commercial products
contain hydrogenated or partially hydrogenated vegetable oils. Recent studies
suggest that these fats may raise blood cholesterol. The fatty acid content of
most margarines and spreads is printed on the package or label. Liquid and soft
tub margarines contain little saturated fat or trans fat.
What are polyunsaturated and monounsaturated fatty acids?
Polyunsaturated and monounsaturated fatty acids are two types of unsaturated
fatty acids. Unsaturated fats have at least one unsaturated bond — that is, at
least one place that hydrogen can be added to the molecule. They're often found
in liquid oils of vegetable origin.
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Polyunsaturated oils are liquid at room temperature and in the refrigerator.
They easily combine with oxygen in the air to become rancid. Common
sources of polyunsaturated fats are listed in the table below.
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Monounsaturated oils are liquid at room temperature but start to solidify at
refrigerator temperatures. See the table below for sources.
Polyunsaturated fats tend to help your body get rid of newly formed cholesterol.
Thus, they keep the blood cholesterol level down and reduce cholesterol
deposits in artery walls. Recent research has shown that monounsaturated fats
may also help reduce blood cholesterol as long as the diet is very low in
saturated fat.
Both types of unsaturated fats may help lower your blood cholesterol level
when used in place of saturated fats in your diet. But you should be
moderate in eating all types of fat, because fats contain more than twice
the calories of either protein or carbohydrate.
Polyunsaturated or monounsaturated oils — and margarines and spreads made
from them — should be used in limited amounts in place of fats with a high
saturated fat content, such as butter, lard or hydrogenated shortenings. Choose
fats and oils that contain less than 2 grams of saturated fat per tablespoon.
Fats That Lower
Cholesterol
Sources
Examples
Polyunsaturated fats
certain plant
oils
safflower,
sesame, soy,
corn and
sunflowerseed oils, nuts
and seeds
Monounsaturated fats
certain plant
oils
olive, canola
and peanut
oils, avocados
Fat Substitutes
AHA Recommendation
We recommend a balanced diet including a variety of foods low in
saturated fat, trans fat, cholesterol and sodium.
What are fat substitutes?
Fat substitutes are ingredients that mimic one or more of the roles of fat in a
food. They're classified into three categories based on their nutrient source:
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Carbohydrate-based fat substitutes use plant polysaccharides in place of
fat.
Proteins and microparticulated proteins are used as fat replacers.
Fat-based fat replacers act as "barriers" to block fat absorption.
How are fat substitutes used?
Fat substitutes have been developed to decrease the quantity of fat in foods and
help people lower their fat intake. Some fat replacers are used as "fat
substitutes" or "fat analogs" and replace fat in a food. Others are used as "fat
mimetics" to partially replace fat and impart the sensory qualities of fat (taste and
feel in the mouth).
Some evidence suggests that people who include fat-modified products in their
diet may have a reduced fat and calorie intake and improved nutrient profile
compared with people who don't use any fat-modified products.
Are fat substitutes safe and helpful?
Fat-modified products have been introduced into the food supply recently and
only affect a few foods so far. Although fat substitutes on the market are
considered safe by the U.S. Food and Drug Administration (FDA), their long-term
benefits and safety are not known. The cumulative impact of using multiple fat
substitutes as they increase in the marketplace is unknown. Still, within the
context of a healthy diet that meets dietary recommendations, fat substitutes
used appropriately can provide flexibility with diet planning.
Fats and Oils
AHA Recommendation
Choose from:
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Vegetable oils and margarines with liquid vegetable oil as the first listed
ingredient and no more than 2 grams of saturated fat per tablespoon.
Examples are canola, corn, olive, safflower, sesame, soybean and
sunflower oils.
Liquid or tub margarines that are low in saturated fat and trans fat. Trans
fats raise LDL ("bad") cholesterol and total cholesterol.
Reduced-fat and no-fat salad dressings and mayonnaise with no more
than 1 gram of saturated fat per tablespoon.
Shopping and preparation tips
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Use fats and oils sparingly. And use the ones lowest in saturated fat and
cholesterol for cooking, baking and in spreads.
Use hydrogenated shortenings sparingly. And choose those made from
vegetable fat such as corn oil or canola oil. They're lower in saturated fat
than those made from animal- or vegetable-fat blends.
Use reduced-fat or no-fat salad dressings with salads, for dips or as a
marinade.
Use cooking styles that add little or no fat to food, and request foods
cooked that way when you eat out.
Remember to count the "hidden fat" in bakery and snack foods as well as
the fats used in cooking and on vegetables and breads. Read food labels.
Remember that coconut oil, palm oil and palm kernel oil are high in
saturated fat, even though they're vegetable oils and have no cholesterol.
Read food labels carefully.
Fiber
AHA Recommendation
The American Heart Association recommends eating a variety of food fiber
sources. Fiber is important for the health of the digestive system and for lowering
cholesterol. Foods containing fiber often are good sources of other essential
nutrients. Depending on how they're prepared, these foods can also be low in
trans fat, saturated fat and cholesterol. Fruits, vegetables, whole-grain, highfiber foods, beans and legumes are good sources of both soluble and insoluble
dietary fiber. The AHA recommends that at least half of grain intake come from
whole-grain foods.
Dietary fiber intake among adults in the United States averages about 15 grams.
The Institute of Medicine recommends consuming 14 grams of fiber for every
1,000 calories you need.
What is dietary fiber?
Dietary fiber is the term for several materials that make up the parts of plants
your body can't digest. Fiber is classified as soluble or insoluble.
When eaten regularly as part of a diet low in saturated fat,
trans fat and cholesterol, soluble fiber has been associated with increased diet
quality and decreased risk of cardiovascular disease. Soluble or viscous fibers
modestly reduce LDL cholesterol beyond levels achieved by a diet low
in saturated and trans fatty acids and cholesterol alone. Oats have the highest
proportion of soluble fiber of any grain. Foods high in soluble fiber include oat
bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple
pulp.
Insoluble fiber has been associated with decreased cardiovascular risk and
slower progression of cardiovascular disease in high-risk individuals. Dietary fiber
may promote satiety by slowing gastric emptying, leading to an overall decrease
in calorie intake. Foods high in insoluble fiber include whole-wheat breads, wheat
cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots,
Brussels sprouts, turnips, cauliflower and apple skin.
Many commercial oat bran and wheat bran products (muffins, chips,
waffles) contain very little bran. They also may be high in sodium, total fat and
saturated fat. Read labels carefully.
Fish and Omega-3 Fatty Acids
AHA Recommendation
Omega-3 fatty acids benefit the heart of healthy people, and those at high risk
of — or who have — cardiovascular disease.
We recommend eating fish (particularly fatty fish) at least two times a
week. Fish is a good source of protein and doesn’t have the high saturated fat
that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines,
albacore tuna and salmon are high in two kinds of omega-3 fatty acids,
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
To learn about omega-3 levels for different types of fish — as well as mercury
levels, which can be a concern — see our Encyclopedia entry on Fish, Levels of
Mercury and Omega-3 Fatty Acids.
We also recommend eating tofu and other forms of soybeans, canola, walnut
and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which
can become omega-3 fatty acid in the body. The extent of this modification is
modest and controversial, however. More studies are needed to show a causeand-effect relationship between alpha-linolenic acid and heart disease.
The table below is a good guide to use for consuming omega-3 fatty acids.
Summary of Recommendations for Omega-3 Fatty Acid Intake
Population
Recommendation
Patients without
documented
coronary heart
disease (CHD)
Eat a variety of (preferably fatty)
fish at least twice a week. Include
oils and foods rich in alpha-linolenic
acid (flaxseed, canola and soybean
oils; flaxseed and walnuts).
Patients with
Consume about 1 g of EPA+DHA
documented CHD per day, preferably from fatty fish.
EPA+DHA in capsule form could be
considered in consultation with the
physician.
Patients who
need to lower
triglycerides
2 to 4 grams of EPA+DHA per day
provided as capsules under a
physician’s care.
Patients taking more than 3 grams of omega-3 fatty acids from capsules should
do so only under a physician’s care. High intakes could cause excessive
bleeding in some people.
Background
In 2002, the American Heart Association released a scientific statement, “Fish
Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular
Disease,” on the effects of omega-3 fatty acids on heart function (including
antiarrhythmic effects), hemodynamics (cardiac mechanics) and arterial
endothelial function. The link between omega-3 fatty acids and CVD risk
reduction are still being studied, but research has shown that omega-3 fatty acids
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decrease risk of arrhythmias, which can lead to sudden cardiac death
decrease triglyceride levels
decrease growth rate of atherosclerotic plaque
lower blood pressure (slightly)
What do epidemiological and observational studies show?
Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce
CVD incidence. Large-scale epidemiologic studies suggest that people at risk for
coronary heart disease benefit from consuming omega-3 fatty acids from plants
and marine sources.
The ideal amount to take isn’t clear. Evidence from prospective secondary
prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams
per day (either as fatty fish or supplements) significantly reduces deaths from
heart disease and all causes. For alpha-linolenic acid, a total intake of 1.5–3
grams per day seems beneficial.
Randomized clinical trials have shown that omega-3 fatty acid supplements can
reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes).
They can also slow the progression of atherosclerosis in coronary patients.
However, more studies are needed to confirm and further define the health
benefits of omega-3 fatty acid supplements for preventing a first or subsequent
cardiovascular event. For example, placebo-controlled, double-blind,
randomized clinical trials are needed to document the safety and efficacy of
omega-3 fatty acid supplements in high-risk patients (those with type 2 diabetes,
dyslipidemia, hypertension and smokers) and coronary patients on drug therapy.
Mechanistic studies on their apparent effects on sudden death also are needed.
Increasing omega-3 fatty acid intake through foods is preferable. However,
coronary artery disease patients may not be able to get enough omega-3 by diet
alone. These people may want to talk to their doctor about taking a supplement.
Supplements also could help people with high triglycerides, who need even
larger doses. The availability of high-quality omega-3 fatty acid supplements,
free of contaminants, is an important prerequisite to their use.
Meat, Poultry and Fish
AHA Recommendation
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Choose fish, shellfish, poultry without the skin, and trimmed lean meats,
no more than 6 ounces, cooked, per day.
Enjoy at least 2 servings of baked or grilled fish each week, especially oily
fish.
Choose low-sodium, low-fat seasonings such as spices, herbs and other
flavorings in cooking and at the table.
Select meat substitutes such as dried beans, peas, lentils or tofu (soybean
curd) in entrees, salads or soups.
Choose from
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Fish and shellfish. Shrimp and crayfish are higher in cholesterol than most
types of fish, but lower in saturated fat and total fat than most meats and
poultry.
Fish high in omega-3 fatty acids such as mackerel, lake trout, herring,
sardines, albacore tuna and salmon. Some types of fish may contain high
levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other
environmental contaminants. Shark, swordfish, tilefish (golden bass or
golden snapper) and king mackerel are examples. Women who are
pregnant, planning to become pregnant or nursing — and young children
— should avoid eating potentially contaminated fish.
Chicken and turkey (without skin); ground turkey.
Lean beef (round, sirloin, chuck, loin). Buy "choice" or "select" grades of
beef rather than "prime."
Lean or extra lean ground beef (no more than 15% fat).
Lean veal (except commercially ground).
Lean ham, lean pork (tenderloin, loin chop). Ham and Canadian bacon are
higher in sodium (salt) than other meats.
Lean lamb (leg, arm, loin).
Lean cuts of emu, buffalo and ostrich. These are very low in total fat,
saturated fat, cholesterol and sodium.
Wild game (rabbit, pheasant, venison, wild duck without skin). These
usually have less fat than animals raised for market (duck, goose).
Processed sandwich meats (low-fat turkey, chicken, turkey ham, turkey
pastrami or lean boiled ham). Check the amount of sodium; some have
25% or more of the daily value.
Shopping and preparation tips
1. A 3-ounce cooked portion is about the size of a deck of cards. To help you
judge serving sizes, a 3-ounce portion equals:
1/2 of a chicken breast or a chicken leg with thigh (without skin)
3/4 cup of flaked fish
o 2 thin slices of lean roast beef (each slice 3" x 3" x 1/4")
Choose cuts of meat that have the least amount of visible fat and trim this
visible fat off of meats. Buy "choice " or " select " grades of beef rather
than "prime."
Instead of frying, prepare meats by baking, broiling, roasting, microwaving
or stir-frying. Pour off the fat after browning.
Remove the skin and fat under the skin before cooking poultry pieces.
(The exception is when roasting a whole chicken or turkey. Remove the
skin before carving and serving the meat.) Choose whole turkeys that
have not been injected with fats or broths.
Chill meat juices after cooking, so that you can easily skim off the
hardened fat. Then you can add the juices to stews, soups and gravy.
Look for frozen dinners and entries that are low in saturated fat,
cholesterol and sodium.
A one-cup serving of cooked beans, peas or lentils, or soybean curd
(tofu) can replace a 2-ounce serving of meat, poultry or fish. Two ounces
of peanut butter counts as 1 ounce of meat.
Organ meats are very high in cholesterol. However, liver is rich in iron and
vitamins. A small serving (3 ounces) is OK about once a month.
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5.
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7.
8.
Note: Adults over age 50 should get vitamin B-12 from lean meat, fortified
foods or vitamin supplements to meet the recommended intake of 2.4
micrograms (mcg) of vitamin B-12 per day
Milk Products
AHA Recommendation
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Choose 2–3 servings of fat-free or low-fat dairy products for adults.
Children should have two or more servings, teenagers and older adults
should have four.
For dessert or snacks, choose ice milk, frozen or fruited low-fat or nonfat
yogurt, sherbet, sorbet or low-fat puddings.
Choose from:
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Fat-free, zero-fat, no-fat or nonfat milk
½–1% low-fat or light milk
Nonfat or low-fat dry milk powder
Evaporated fat-free milk
Buttermilk made from fat-free or 1% fat milk
Fat-free or low-fat yogurt
Frozen fat-free or low-fat yogurt
Drinks made with fat-free or 1% fat milk and cocoa
(or other low-fat drink powders)
Low-fat cheeses (dry-curd or low-fat, cottage cheese, low-fat natural
cheeses or processed cheeses made with nonfat or low-fat milk with no
more than 3 grams of fat per ounce and no more than 2 grams of
saturated fat per ounce)
Fat-free or low-fat ice cream (no more than 3 grams of fat per 1/2 cup
serving)
Shopping and preparation tips
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Fat-free, ½% fat and 1% fat milk all provide slightly more nutrients than
whole milk and 2% fat milk. But they're much lower in fat, saturated fat,
cholesterol and calories.
If you're used to whole-milk products (3.5% fat), you may find it easier to
taper off slowly. Try 1% low-fat milk first, then change to ½% low-fat milk.
Soon you'll be able to switch to fat-free milk with no trouble.
Note: The servings per day of milk products are higher to reflect revised
recommendations for calcium intake — 1,000 milligrams for all adults until
age 50; 1,200 milligrams at age 50 and older. For vitamin D, the revised
recommendations are 400 I.U.s (International Units) for everyone age 51
and older; 600 I.U.s for age 71 and older
Sodium
AHA Recommendation
Healthy American adults should eat less than 2,300 milligrams of sodium a day.
This is about 1 teaspoon of sodium chloride (salt). To illustrate, the following are
sources of sodium in the diet.
1/4 teaspoon salt
= 575 mg sodium
1/2 teaspoon salt
= 1,150 mg sodium
3/4 teaspoon salt
= 1,725 mg sodium
1 teaspoon salt
= 2,300 mg sodium
1 teaspoon baking soda
= 1000 mg sodium
What are the common sources of sodium?
When you must reduce the amount of sodium (salt) you eat, be aware of both
natural and added sodium content. Table salt is sodium chloride. It's 40 percent
sodium by weight. When you buy prepared and packaged foods, read the labels.
Watch for the words "soda" (referring to sodium bicarbonate, or baking soda) and
"sodium" and the symbol "Na." These products contain sodium compounds.
Some drugs contain high amounts of sodium. Carefully read the labels on all
over-the-counter drugs. Look at the ingredient list and warning statement to see if
the product has sodium. A statement of sodium content must be on labels of
antacids that have 5 mg or more per dosage unit (tablet, teaspoon, etc.). Some
companies are now producing low-sodium over-the-counter products. If in doubt,
ask your doctor or pharmacist if the drug is OK for you.
Most spices naturally contain very small amounts of sodium.
How can I reduce the sodium in my diet?
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Choose fresh, frozen or canned food items without added salts.
Select unsalted nuts or seeds, dried beans, peas and lentils.
Limit the amount of salty snacks you eat, like chips and pretzels.
Avoid adding salt and canned vegetables to homemade dishes.
Select unsalted, fat-free broths, bouillons or soups.
Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as lowfat yogurt.
Specify what you want and how you want it prepared when dining out. Ask
for your dish to be prepared without salt.
Use spices and herbs to enhance the taste of your food.
Sodium Guidelines Set by the FDA
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Sodium-free – less than 5 milligrams of sodium per serving
Very low-sodium – 35 milligrams or less per serving
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Low-sodium – 140 milligrams or less per serving
Reduced sodium – usual sodium level is reduced by 25 percent
Unsalted, no salt added or without added salt – made without the salt
that's normally used, but still contains the sodium that's a natural part of
the food itself
The FDA and USDA state that an individual food that has the claim "healthy"
must not exceed 480 mg sodium per reference amount. "Meal type" products
must not exceed 600 mg sodium per labeled serving size
Tropical Oils
AHA Recommendation
We advise people to reduce the amount of saturated fat in their diet and limit
saturated fat intake to less than 7 percent of total daily calories. One way to do
this is to limit your intake of foods containing tropical oils. A diet high in saturated
fat tends to raise blood cholesterol levels, increasing the risk of heart disease.
What are "tropical oils"?
This term refers to coconut, palm kernel and palm oils. Like all fats and oils,
these three oils contain various types of fatty acids. But unlike other plant oils,
they contain a lot of saturated fatty acids. Coconut oil contains 92 percent, palm
kernel oil has 82 percent and palm oil has 50 percent.
These oils are found mostly in commercial cakes, cookies and salty "snack
foods," and need to be eaten in moderation.
Vegetables and Fruits
AHA Recommendation
Enjoy lots of fruits and vegetables. If you're watching your weight, these foods
will give you vitamins, minerals and fiber with few calories. They're low in fat and
sodium and contain no cholesterol. Be sure to include fruits and vegetables rich
in vitamin C and vitamin A.
Choose from all fresh, frozen, canned or dried vegetables and fruits.
Shopping and preparation tips
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Check labels for the sodium content of canned and frozen vegetables and
soups. Buy those with low amounts.
Steaming and microwaving vegetables are ideal ways to prepare them.
When cooking, use sparingly fats and oils low in saturated fats. (See Fats
and Oils.)
Fresh or canned fruit, gelatin containing fruit and dried fruit are good
choices for a low-fat dessert.
If you need more iron, eat more iron-rich green leafy vegetables. These
include spinach, peas, beans (fresh and dried), dried fruits and wholegrain or enriched cereals. Your body can use the iron these foods provide
if you eat them along with a good source of vitamin C.
For snacks, stock up on raw vegetables.
Carbohydrates and Sugars
AHA Scientific Position
Our diet and lifestyle recommendations emphasize a healthy lifestyle that offers
the greatest potential of all known approaches for reducing the risk for
cardiovascular disease. The American Heart Association's 2006 diet and lifestyle
goals for cardiovascular disease risk reduction are: consume an overall healthy
diet; aim for a healthy body weight; aim for recommended levels of low-density
lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and
triglycerides; aim for a normal blood pressure and blood glucose level; be
physically active; and avoid use of and exposure to tobacco products.
AHA Recommendation
Consume a diet rich in vegetables and fruits.
Most vegetables and fruits are rich in nutrients, low in calories and high in fiber.
Therefore, diets high in vegetables and fruits meet vitamin, mineral and fiber
needs without adding a lot of calories. We are still learning whether it is the
vegetables and fruits themselves, or the foods that you avoid eating by eating
vegetables and fruits, that are associated reducing cardiovascular risk. Either
way, diets rich in vegetables and fruits have been shown to lower blood pressure
and improve other cardiovascular disease risk factors.
Eating a variety of whole (fresh, frozen, or canned) vegetables and fruits is
recommended. Eat more deeply colored vegetables and fruit such as spinach,
carrots, peaches and berries because they tend to contain higher amounts of
vitamins and minerals than others such as potatoes and corn. Choose whole
fruits over juice most often because whole fruit contains more fiber and may fill
you up more than juice.
Choose whole-grain, high fiber foods.
At least half of your grain intake should come from whole-grain foods. Wholegrain foods also contain fiber and other beneficial nutrients. Dietary fiber may
make you feel full which may help you to decrease the total amount of calories
you eat. Other types of fiber found in whole-grain foods may reduce your LDL
cholesterol levels and has been associated with a decreased risk of developing
cardiovascular disease.
Minimize the intake of beverages and foods with added sugars.
The primary reasons to reduce the intake of beverages and foods with added
sugars are to lower total calorie intake and to get enough of the nutrients your
body needs. People who consume large amounts of beverages with added
sugars tend to consume more calories. Some experts believe that calories
consumed as liquid are not as satisfying and filling as calories consumed as
food. This may have a negative effect on people who are trying to achieve and
maintain a healthy body weight.
How many servings of fruits, vegetables and whole-grain foods should I
eat?
For a person who needs 2,000 calories each day to maintain a healthy body
weight, a healthy dietary pattern could consist of eating 6 to 8 servings of grains
(at least half of the servings should be whole-grain foods) and 8 to 10 servings of
vegetables and fruits (about ½ cup counts as a serving). You should increase or
decrease how much you eat based on the total amount of calories you need.
Cholesterol, Fiber and Oat Bran
AHA Recommendation
Dietary fiber is the term for several materials in the parts of plants that your body
can't digest. Fruits, vegetables, some whole-grain foods, beans and legumes are
all good sources of dietary fiber. Fiber is classified as soluble or insoluble. The
American Heart Association Eating Plan suggests that you eat foods high
in both types of fiber.
When regularly eaten as part of a diet low in saturated fat, trans fat and
cholesterol, soluble fiber has been shown to help lower blood cholesterol.
Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran,
barley, citrus fruits, strawberries and apple pulp.
Insoluble fiber doesn't seem to help lower blood cholesterol. But it's an
important aid in normal bowel function. Foods high in insoluble fiber include
whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots,
Brussels sprouts, turnips, cauliflower and apple skin.
Many commercial oat bran and wheat bran products (muffins, chips, waffles)
actually contain very little bran. They may also be high in sodium, total fat,
saturated fat and trans fat. We recommend reading the labels on all packaged
foods.