Heart disease and diet

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Fish in diet

Fruits and vegetables

Healthy diet

Diet - heart disease

FRUITS AND VEGETABLES

Most fruits and vegetables are part of a heart-healthy diet. They are good sources of fiber, vitamins, and minerals. Most are low in fat, calories, sodium, and cholesterol.

Eat five or more servings of fruits and vegetables per day.

GRAINS

Eat low-fat breads, cereals, crackers, rice, pasta, and starchy vegetables (such as peas, potatoes, corn, winter squash, and lima beans). These foods are high in the B vitamins, iron, and fiber. They are also low in fat and cholesterol.

Eat six or more servings per day of grain products, including whole grains. Grain products provide fiber, vitamins, minerals, and complex carbohydrates. Be careful about eating too many grains, however.

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Avoid baked goods such as butter rolls, cheese crackers, and croissants, cream sauces for pasta and vegetables, and cream soups.

EATING HEALTHY PROTEIN

Meat, poultry, seafood, dried peas, lentils, nuts, and eggs are good sources of protein, B vitamins, iron, and other vitamins and minerals.

• Avoid duck, goose, marbled meats (such as a ribeye steak), prime cuts of high-fat meats, organ meats such as kidneys and liver, and prepared meats such as sausage, hot dogs, and high-fat lunch meats.
• Eat no more than 6 cooked ounces of meat, poultry, and fish daily. One serving of these foods should be about the size of a deck of cards on your plate.
• Trim off all the visible fat before cooking the meat.
• Eat two servings of fish per week.
• Cook by baking, broiling, roasting, steaming, boiling, or microwaving rather than deep frying.
• For the main entree, use less meat or have meatless meals a few times a week. Use smaller amounts of meat to reduce the total fat content of the meal.
• Use skinless turkey, chicken, fish, or lean red meat to reduce the amount of saturated fat in your diet. You may occasionally eat lean, 3-ounce cuts of red meat.
• Do not use more than three or four egg yolks per week, including the eggs you use in cooking.
• Eat less organ meat (such as liver) and shellfish (such as shrimp and lobster)