A heart healthy diet will be well-rounded and low in saturated fats. Benefits of a heart healthy diet include lowering your cholesterol and decreasing your risk of cardiovascular disease. If you are trying to lose or maintain your weight, you will want to review the calorie counts of the heart healthy foods you eat. Speak to your doctor before making any dietary changes to control your weight or cholesterol levels.
Fats
Although unsaturated fats will not adversely affect your cholesterol levels the way that saturated and trans fat will, you should still not consume these foods in unlimited amounts. Some examples of foods high in unsaturated fats include salmon, trout, walnuts and almonds. A 178 g salmon filet has approximately 367 calories. A 143 g trout fillet has 214 calories, ½ cup of walnut contains 380 calories and ½ cup of almonds has 270 calories.
Fruits and Vegetables
Fresh fruits and vegetables are an integral part of a heart healthy diet. When choosing fruits and veggies, look for brightly colored choices that are also high in fiber. Foods you will want to eat include apples, strawberries, spinach and carrots. You'll consume approximately 95 calories when eating one medium apple, 49 calories for one cup of strawberries, 7 calories for one cup of spinach and 30 calories for one large carrot.
Dairy
When you are following a heart healthy diet, you should limit the consumption of full fat dairy products. Avoid whole milk and cheeses made with whole milk. Fat-free milk, low fat cottage cheese and part-skim mozzarella cheese are examples of acceptable choices. Fat free milk contains 83 calories, 1 oz. of part-skim mozzarella has 72 calories and one cup of low-fat cottage cheese contains 163 calories.
Seasoning
Your salt intake needs to be reduced to keep your blood pressure low and reduce your risk of stroke and heart attack. Avoid foods such as soy sauce, chips, processed meats and canned vegetables. Instead, use lemon juice or hot chilies to add flavor. You'll add in only 7 calories for 1 oz. of lemon juice and 30 calories for ½ cup of hot chilies.
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