Patient Education Caring For Your Heart Booklet

Heart Healthy Diet Milk and dairy — Healthful Food Choices 2 to 3 servings per day A serving size = 1 cup milk or 1 cup low-fat or fat-free yogurt or 1½ ounces cheese. Choose: A heart-healthy eating plan starts with better food choices. There are healthful choices in all of the food groups. Choosing these, in healthy serving sizes, can help you reach your heart-healthy goals and control your weight.  Low-fat or nonfat milk with 0 to 1% fat  Low-fat or nonfat yogurt  Dry-curd or low-fat cottage cheeses  Natural cheese with no more than 3 grams of fat per ounce Meat, fi sh, and poultry — 6 ounces or less per day You may also want to try vegetarian cheese substitutes. The American Heart Association encourages 2 servings of fi sh rich in omega-3 fatty acids weekly such as albacore tuna and salmon to decrease the risk for heart disease. Aim for at least 6 ounces of omega-3-rich fi sh (2 meals) weekly. Fiber Fiber is found in plant-based foods like fruits, vegetables, whole grain breads and cereals, beans, and peas. You never get fi ber from animal products. Fiber has been found to help reduce some of the risk factors of heart disease. Whole grain foods can help lower your blood cholesterol and keep you full, which may help to manage your weight. Aim for 20 grams or more of fi ber per day. A 3-ounce portion of cooked meat is about the size of a deck of playing cards. Choose lean cuts of meat, poultry, or vegetarian meat substitutes such as tofu or soy products. Eggs Fruits and vegetables — Eggs are a good source of protein and other nutrients. They do contain saturated fat. The saturated fat is only in the egg yolk, so you should limit your intake of them. Egg whites and products like Egg Beaters ® have no saturated fats. 5 or more servings per day Serving size = 1 cup canned or fresh fruit or vegetable, ½ cup unsweetened fruit juice, ¼ cup dried fruit, or 2 tablespoons raisins or dried cranberries, or 2 cups leafy greens.  Try a wide variety of different-colored fruits, and vegetables. Aim for 1 to 2 servings every meal.  Choose fruits and vegetables for healthful snacks. 30

Patient Education Caring For Your Heart Booklet | Page 31