Legumes ( dried beans , peas , and lentils ) — Aim for ½ cup legumes at least 3 to 4 times per week
Nuts
Breads , cereals , rice , and pasta — 6 servings per day
Fats and Oils
� Avoid adding butter and sauces to cooked vegetables , but eat plenty of plain vegetables .
� Choose canned fruit in 100 % juice or canned vegetables with no salt added .
Legumes ( dried beans , peas , and lentils ) — Aim for ½ cup legumes at least 3 to 4 times per week
These are plant-based and can help lower intake of animal-based fats . They provide fiber , potassium , protein , iron , and B vitamins . Add legumes to soups , salads , and rice dishes .
Nuts
Eating no more than 1 ounce of nuts each day can lower the chance of heart disease . Nuts provide many protective nutrients including heart healthy fats .
Choose fresh or dry-roasted , unsalted , and natural nut butters . Avoid nuts that are sugared or salted .
Breads , cereals , rice , and pasta — 6 servings per day
A serving size = ½ cup cooked cereal , ½ cup cooked rice or pasta , 1 slice bread , ½ English muffin , one 6-inch tortilla , or 1 cup ready-to-eat unsweetened cereal .
� Choose 100 % grain breads , wraps , tortillas , crackers , and pasta .
� Choose steamed , not fried , rice . Choose whole grains such as brown or wild rice .
� Limit croissants , doughnuts , sweet rolls , biscuits , and muffins .
Fats and Oils
According to the latest national cholesterol guidelines and many other reliable health organizations , your total daily fat intake should range from 20 to 35 % of your total daily calories . How much fat and calories you should eat depends upon your age , gender , level of physical activity , your cardiovascular disease risk , and your lipid levels . Ask your doctor or dietitian for more information about fat intake .
Usually the daily allowance of fats and oils is between 2 and 3 tablespoons per day .
Healthy Fats : Monounsaturated Fat and Polyunsaturated Fat
Foods that contain these kinds of fats can help lower LDL cholesterol and triglyceride levels . These include :
� Plant-based oils like olive oil , canola oil , and peanut oil
� Nuts and seeds
� Avocados and olives ( be careful of the sodium in olives )
� Fatty fish like salmon and albacore tuna
Unhealthy Fats : Saturated and Trans
Foods high in saturated and trans fats can increase LDL cholesterol and triglyceride levels . Trans fats will also lower healthy HDL cholesterol . No more than 6 % of your calories per day should come from saturated fat ( that ’ s 13 grams for someone on a 2000 calorie diet ). Trans fat should be completely avoided . Sources of these fats include :
� High fat cuts of meats � Poultry with the skin
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