Control your portion size

1

Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should.  

Eat more vegetables and fruit

2

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber.

Select whole grain

3

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. 

Limit unhealthy fat

4

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.  

Choose low-fat protein source

5

Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Reduce the salt (sodium) in your food

6

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. 

Plan ahead: Create daily menu

7

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains.

The Mediterranean diet 

8

It limits or eliminates added sugars, refined carbs, highly processed snacks, and red and processed meats.

Vegan and vegetarian diets

9

This high proportion of plant foods gives vegan and vegetarian diets several health benefits. For example, these diets are often high in fiber, antioxidants, 

Allow yourself an occasional treat

10

A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan.