Heart-healthy eating is good for everyone regardless of your personal risk for heart disease. Not only does a heart-healthy eating pattern reduce your risk for developing and dying from heart disease, it also reduces your risk for other lifestyle conditions including stroke, diabetes, obesity and some cancers. A heart-healthy eating pattern has been shown to improve total cholesterol, bad cholesterol, blood pressure and obesity which all contribute to these lifestyle diseases.
Heart-healthy diets often specify certain foods to include and exclude. There are three healthy eating patterns – or diets – that experts recommend to be the best when seeking a heart-healthy diet. They are: the Mediterranean diet (known for its own food pyramid and promoting foods with healthy oils), DASH diet (proven to reduce blood pressure with its primary focus on lowering sodium) and plant-forward or plant-based eating patterns. We’ve found these top eating diets have five common themes. Each:
Are high in fruits and vegetables, including legumes – Eating from these food groups provides fibre, protein and are low-calorie, promoting a leaner you.
Encourage consumption of fatty fish and foods rich in omega-3s – Omega-3 fatty acids have been shown to lower the risk of sudden death, while reducing triglycerides and plaque build-up in the arteries.
Recommend swapping refined grains with whole-grains – Whole-grains help control weight and improve cholesterol levels, refined grains tend to raise blood sugar levels
Recommend replacing “bad” fats and oils with “good” ones – Eating a diet with more unsaturated fats and less saturated fats has been shown to reduce LDL “bad” cholesterol and triglyceride levels.
Advise limiting sugar, salt and alcohol, red meat and full-fat dairy – Consuming too much of any one of these dietary factors has been shown to increase the risk for heart disease.
So, do you think you’re ready to lean toward a heart-healthy eating pattern? If yes, start by stocking your kitchen with these foods:
whole, raw and frozen fruits without added sugar
whole, raw or frozen vegetables without sauces
beans, peas, lentils (if using canned, choose low- or no-sodium)
fatty fish like salmon, tuna and trout
avocado
low-salt or no-salt nuts, nut butter and seeds
whole-grain breads and cereals including oatmeal
brown and wild rice, barley and other grains
canola, olive and soybean oils
phase out solid fats like butter, shortening and lard
reduce animal fats - meat, poultry with skin and full-fat dairy products
reduce processed foods that are high in saturated and total fat, including tropical oils, packaged foods such as frozen meals, cookies, sweets, potato chips and fast food
approved
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Eat for Your Heart Health
3
Eat for your heart health
Heart-healthy eating is good for everyone regardless of your personal risk for heart disease. Not only does a heart-healthy eating pattern reduce your risk for developing and dying from heart disease, it also reduces your risk for other lifestyle conditions including stroke, diabetes, obesity and some cancers. A heart-healthy eating pattern has been shown to improve total cholesterol, bad cholesterol, blood pressure and obesity which all contribute to these lifestyle diseases.
Heart-healthy diets often specify certain foods to include and exclude. There are three healthy eating patterns – or diets – that experts recommend to be the best when seeking a heart-healthy diet. They are: the Mediterranean diet (known for its own food pyramid and promoting foods with healthy oils), DASH diet (proven to reduce blood pressure with its primary focus on lowering sodium) and plant-forward or plant-based eating patterns. We’ve found these top eating diets have five common themes. Each:
Are high in fruits and vegetables, including legumes – Eating from these food groups provides fibre, protein and are low-calorie, promoting a leaner you.
Encourage consumption of fatty fish and foods rich in omega-3s – Omega-3 fatty acids have been shown to lower the risk of sudden death, while reducing triglycerides and plaque build-up in the arteries.
Recommend swapping refined grains with whole-grains – Whole-grains help control weight and improve cholesterol levels, refined grains tend to raise blood sugar levels
Recommend replacing “bad” fats and oils with “good” ones – Eating a diet with more unsaturated fats and less saturated fats has been shown to reduce LDL “bad” cholesterol and triglyceride levels.
Advise limiting sugar, salt and alcohol, red meat and full-fat dairy – Consuming too much of any one of these dietary factors has been shown to increase the risk for heart disease.
So, do you think you’re ready to lean toward a heart-healthy eating pattern? If yes, start by stocking your kitchen with these foods:
whole, raw and frozen fruits without added sugar
whole, raw or frozen vegetables without sauces
beans, peas, lentils (if using canned, choose low- or no-sodium)
fatty fish like salmon, tuna and trout
avocado
low-salt or no-salt nuts, nut butter and seeds
whole-grain breads and cereals including oatmeal
brown and wild rice, barley and other grains
canola, olive and soybean oils
phase out solid fats like butter, shortening and lard
reduce animal fats - meat, poultry with skin and full-fat dairy products
reduce processed foods that are high in saturated and total fat, including tropical oils, packaged foods such as frozen meals, cookies, sweets, potato chips and fast food
approved
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Healthy Actions
Promotions
Eat for Your Heart Health
4
Eat for your heart health
approved
pt_PT
Healthy Actions
Promotions
Eat for Your Heart Health
4
Eat for your heart health
approved
en_US
Healthy Actions
Promotions
Eat for Your Heart Health
4
Eat for your heart health
Heart-healthy eating is good for everyone regardless of your personal risk for heart disease. Not only does a heart-healthy eating pattern reduce your risk for developing and dying from heart disease, it also reduces your risk for other lifestyle conditions including stroke, diabetes, obesity and some cancers. A heart-healthy eating pattern has been shown to improve total cholesterol, bad cholesterol, blood pressure and obesity which all contribute to these lifestyle diseases.
Heart-healthy diets often specify certain foods to include and exclude. There are three healthy eating patterns – or diets – that experts recommend to be the best when seeking a heart-healthy diet. They are: the Mediterranean diet (known for its own food pyramid and promoting foods with healthy oils), DASH diet (proven to reduce blood pressure with its primary focus on lowering sodium) and plant-forward or plant-based eating patterns. We’ve found these top eating diets have five common themes. Each:
Are high in fruits and vegetables, including legumes – Eating from these food groups provides fibre, protein and are low-calorie, promoting a leaner you.
Encourage consumption of fatty fish and foods rich in omega-3s – Omega-3 fatty acids have been shown to lower the risk of sudden death, while reducing triglycerides and plaque build-up in the arteries.
Recommend swapping refined grains with whole-grains – Whole-grains help control weight and improve cholesterol levels, refined grains tend to raise blood sugar levels
Recommend replacing “bad” fats and oils with “good” ones – Eating a diet with more unsaturated fats and less saturated fats has been shown to reduce LDL “bad” cholesterol and triglyceride levels.
Advise limiting sugar, salt and alcohol, red meat and full-fat dairy – Consuming too much of any one of these dietary factors has been shown to increase the risk for heart disease.
So, do you think you’re ready to lean toward a heart-healthy eating pattern? If yes, start by stocking your kitchen with these foods:
whole, raw and frozen fruits without added sugar
whole, raw or frozen vegetables without sauces
beans, peas, lentils (if using canned, choose low- or no-sodium)
fatty fish like salmon, tuna and trout
avocado
low-salt or no-salt nuts, nut butter and seeds
whole-grain breads and cereals including oatmeal
brown and wild rice, barley and other grains
canola, olive and soybean oils
phase out solid fats like butter, shortening and lard
reduce animal fats - meat, poultry with skin and full-fat dairy products
reduce processed foods that are high in saturated and total fat, including tropical oils, packaged foods such as frozen meals, cookies, sweets, potato chips and fast food
approved
pt_PT
Healthy Actions
Promotions
Eat for Your Heart Health
4
Eat for your heart health
Heart-healthy eating is good for everyone regardless of your personal risk for heart disease. Not only does a heart-healthy eating pattern reduce your risk for developing and dying from heart disease, it also reduces your risk for other lifestyle conditions including stroke, diabetes, obesity and some cancers. A heart-healthy eating pattern has been shown to improve total cholesterol, bad cholesterol, blood pressure and obesity which all contribute to these lifestyle diseases.
Heart-healthy diets often specify certain foods to include and exclude. There are three healthy eating patterns – or diets – that experts recommend to be the best when seeking a heart-healthy diet. They are: the Mediterranean diet (known for its own food pyramid and promoting foods with healthy oils), DASH diet (proven to reduce blood pressure with its primary focus on lowering sodium) and plant-forward or plant-based eating patterns. We’ve found these top eating diets have five common themes. Each:
Are high in fruits and vegetables, including legumes – Eating from these food groups provides fibre, protein and are low-calorie, promoting a leaner you.
Encourage consumption of fatty fish and foods rich in omega-3s – Omega-3 fatty acids have been shown to lower the risk of sudden death, while reducing triglycerides and plaque build-up in the arteries.
Recommend swapping refined grains with whole-grains – Whole-grains help control weight and improve cholesterol levels, refined grains tend to raise blood sugar levels
Recommend replacing “bad” fats and oils with “good” ones – Eating a diet with more unsaturated fats and less saturated fats has been shown to reduce LDL “bad” cholesterol and triglyceride levels.
Advise limiting sugar, salt and alcohol, red meat and full-fat dairy – Consuming too much of any one of these dietary factors has been shown to increase the risk for heart disease.
So, do you think you’re ready to lean toward a heart-healthy eating pattern? If yes, start by stocking your kitchen with these foods:
whole, raw and frozen fruits without added sugar
whole, raw or frozen vegetables without sauces
beans, peas, lentils (if using canned, choose low- or no-sodium)
fatty fish like salmon, tuna and trout
avocado
low-salt or no-salt nuts, nut butter and seeds
whole-grain breads and cereals including oatmeal
brown and wild rice, barley and other grains
canola, olive and soybean oils
phase out solid fats like butter, shortening and lard
reduce animal fats - meat, poultry with skin and full-fat dairy products
reduce processed foods that are high in saturated and total fat, including tropical oils, packaged foods such as frozen meals, cookies, sweets, potato chips and fast food
