Reduce Saturated Fat and Cholesterol

abc-healthyfoodSaturated fat and cholesterol are two of the biggest threats to your heart. Choose low-fat, low-cholesterol foods whenever possible:

  • Canola oil, olive oil, avocado, nuts
  • Non-fat or 1% milk non-fat or low-fat yogurt
  • Fresh fruits and vegetables, plain frozen vegetables
  • Whole-grain bread, cereal, pasta, pretzels
  • Fish*
  • White-meat chicken and turkey, dried beans, tofu, lean cuts of meat

* Consume fish, especially oily fish, at least twice a week. Children and pregnant women should avoid eating fish with the highest level of mercury contamination.

Foods to Lose

  • Coconut oil, palm oil, coconut, butter
  • Cream, whole milk, powdered creamers
  • Vegetables fried in deep fat
  • Donuts, muffins, pastries
  • Hot dogs, bacon, beef, sausage, liver, bologna, salami
Low-Fat Cooking Tips
 
  • Broil, roast, bake, steam, or microwave fish, chicken, turkey, and red meat.
  • Take the skin off chicken and cut the extra fat off meat before you cook it.
  • Brown meat under the broiler.
  • Use wine or broth instead of fat.
  • Use nonstick pans or cooking sprays.
  • Steam or microwave vegetables, Serve with herbs or non-fat, butter-flavored seasoning.
Cut Sodium and Salt
Sodium is in salt. It is also used to flavor and preserve foods. In some people, sodium can lead to high blood pressure. Read Food Labels. The Nutrition Facts tells you how much sodium is in a product. Also, check the list of ingredients. Look for the words “salt” and “sodium.” If either word is listed at the beginning of the list or more than once, the food probably has a lot of sodium.
What The Label Really Means
Sodium free: Less than 5 mg of sodium per serving
Very low sodium: 35 mg or less of sodium per serving
Low sodium: 140 mg or less of sodium per serving
Reduced sodium: At least 25% less sodium per serving than the regular product
Light or lite: At least 50% less sodium per serving than the regular product
No salt added: No salt is added to a product that normally has salt added
Eat Less Sugar
Research suggests that a high-sugar diet can increase a person’s risk of heart disease. For a healthy heart, cut sweets out of your daily diet.
Eat More Fiber
A high-fiber diet can help lower high blood cholesterol. Most adults need about 25 grams of fiber each day. Use the chart below to make sure you are getting enough fiber.Adding Up Your 25 Grams of Fiber
Type of Food                     Serving Size                     Fiber Content (Grams)
Apple                                  1 small                              3.1
Banana                              1 medium                        1.8
Raw carrot                         1 medium                        3.7
Green beans                     ½ cup                               1.2
Orange                               1 small                             1.8
Shredded wheat               2 biscuits                         6.1
Whole-wheat bread          1 slice                              2.4