HEART HEALTHY DIET

HEART & FOOD CONNECTION

• Having a heart healthy diet can reduce LDL cholesterol (bad), lower blood
sugar levels, and decrease blood pressure (Casas et al., 2018)
• Making good diet choices can lead to a decrease in heart disease symptoms
and reduce chances of additional issues
 A DIET TO AVOID

• Foods high in trans fat and saturated fats

• Red meats like pork, beef, and steak
• Processed meats such as hot dogs, pepperoni, salami
• Refined carbohydrates such as white bread, crackers, and salty snacks
• Consuming too many dairy products
• Sweetened drinks such as sweet tea, soda, and sugared coffee creamer
• “Everything in moderation”
 HEART
HEALTHY DIET

• Fruits & Vegetables: berries,

oranges, banana, carrots, spinach,
broccoli, and spinach
• Whole Grains: quinoa, oatmeal,
brown rice, and whole wheat
pasta/bread
• Lean Protein: fish, tuna, salmon,
turkey, lean ground beef, and
chicken
• Beans, chickpeas, chia/flax seeds,
almonds, and walnuts
 RECOMMENDATIONS

• DASH and Mediterranean/Vegetarian diets have the most evidence for CVD
prevention and linked to a decrease in risk of mortality in as little as two
weeks (de Lorgeril et al., 1999)
• DASH diet trials reported reduction in systolic and diastolic blood pressure
and effective for those with hypertension and lower LDL cholesterol levels
(Appel et al., 1997)
• Realities of the current food environment
 DASH DIET
PLAN

Limiting sodium to 2,300

mg/day (1 teaspoon)
Rich in potassium, calcium,
magnesium, fiber, and protein
Low in saturated fat, sodium,
and dairy

•
 FOOD ALTERNATIVES

• Full-Fat Sour Cream à Nonfat/Low-fat Greek Yogurt

• Regular Mayonnaiseà Low-Fat Mayonnaise or Hummus
• White Riceà Quinoa or Brown Rice
• Cheeseà Avocado Slices
• Croutons/Granolaà Walnuts or Almonds
• Flavored Oatmeal à Unsweetened
• Regular Pizza Crust à Thin Crust
• Sausage à Bacon
• Sugar à Cinnamon
• Butter à Low-fat Margarine
• Whole Milk à Low-fat Milk or Skim
• Chipsà Low Sodium Popcorn
• Fries à Side Salad
• Muffins/Cake à Energy Balls
 WHAT TO REMEMBER!

• Use sodium-free spices instead of adding regular salt (lemon/lime juice, herbs)
• Look for beef cuts labeled “choice” or “select” as well as pork tenderloin or
loin chops
• Eating healthy does not mean you have to buy fresh every week
• Pay attention to the food label
• All is good in moderation