Control your portion size


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


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


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

Limit unhealthy fat


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


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


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


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 


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

Vegan and vegetarian diets


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


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.