A heart-healthy diet is high in fiber, low in fat (especially saturated fat), low in sodium and calorie-controlled. It is rich in foods that provide complex carbohydrates, such as whole grains, fruits and vegetables. One key aspect of maintaining a heart-healthy diet is that you consume the right foods in proper proportion and in suitable portion sizes, especially foods in the meat and meat alternatives, dairy and fat and oils food groups.
Grains and Starches
The grains group includes foods such as breads, cereals, pasta and rice. Whole grain varieties are highly recommended for a heart-healthy diet. One serving or one portion from this group may be a 1/2 cup cooked cereal, a single 1-oz slice of bread, a 6-inch tortilla, 1 oz of ready-to-eat cereal (approximately 3/4 to 1 cup) or 1/2 cup of cooked rice, pasta or other type of cooked grain. MyPyramid's guidelines recommend consuming at least six 1-oz servings of these foods daily, with half of those being whole grains.
Meats and Meat Alternatives
The meats and beans food group includes beef, poultry, fish, eggs, nuts, seeds, starchy beans and soy foods. A heart-healthy eating plan includes approximately 5 to 6 oz of lean meats or the equivalent daily; choose fish at least twice weekly. Egg yolks should be limited to 2 weekly due to their cholesterol content. Foods that provide the equivalent of 1 oz of meat include 1 tbsp peanut butter, 1/2 oz of nuts or seeds, 1 egg or 2 egg whites, 1/4 cup of cooked beans (starchy), roasted soybeans or tofu and 2 tbsp of hummus.
Fruits and Vegetables
A heart-healthy eating plan includes a wide variety of whole, unprocessed, colorful fruits and vegetables. Eat at least 1.5 cups of fruits and 2 cups of vegetables daily. Recommended fruit portions include 1 medium-sized piece of whole fruit, 1 cup applesauce, 32 seedless grapes, 1 cup berries, a 1-inch thick wedge of melon, 1/2 cup of dried fruit or 1 cup of 100 percent fruit juice. For vegetables, 2 cups raw, leafy greens or 1 large, baked sweet or Russet potato form the equivalent of 1 cup of vegetables. One cup of all other vegetables, such as green beans, onions, broccoli, mushrooms, and cucumbers, raw or cooked, equals a 1-cup serving from the vegetable group.
Dairy Products
A heart-healthy includes the equivalent of two to three 8-oz servings of non-fat dairy products. Non-fat milk provides calcium as well as healthy doses of protein and vitamins A and D. Yogurt is a great choice as long as it's not full of sugar. Not all dairy products are among the healthiest foods to consume. Cheese and ice cream are high in saturated fat. Recommended choices that provide the equivalent of 8 oz of milk include 1/2 cup evaporated skim milk, 2 oz processed cheese or 1.5 oz hard cheese (limit cheese or choose low-fat), 1 cup of pudding made with skim milk, 1 cup of frozen yogurt, or 1/2 cup of ricotta cheese (choose non-fat ricotta cheese).
Fats and Oils
On a heart-healthy eating plan, fats (especially saturated) should be limited. Make the most of your fat sources by choosing foods that contain healthier fats, such as fish, nuts and vegetable oils (canola, olive). Limit solid fats such as butter, margarine, shortening and lard, as well as foods that contain these fats. Recommendations for servings (tsp) of fats and oils are based on caloric needs. If you are on an 1,800 calorie diet, the recommendation for fats would be 5 tsp oil or the equivalent. The equivalent may be consumed via foods that provide fat. For instance, 4 large, ripe olives equals 1/2 tsp of oil, whereas 1/4 of a medium avocado equals 1.5 tsp of oil.
