Healthy Heart Diet Packet
Risk Factors
These are major risk factors for heart disease that can be related to diet:

Being overweight

Having high blood pressure

Having high cholesterol or cholesterol (lipid) levels outside of healthy ranges

Having diabetes or consistently high If you have coronary heart disease or a LDL level greater than 100, limit total cholesterol to 200 mg per day. Control your weight. Eat more fiber-rich foods.
Diabetes
If you have diabetes, keep your blood glucose levels under control. Follow the diabetes diet guidelines and your doctor-
approved medication and exercise program.
fasting blood sugar levels
A heart healthy eating plan starts with better You can make changes to lower your risk:
food choices. The next step is to prepare them in a nutritious and healthful way. You Being overweight
can decrease the amount of fat, cholesterol, Adjust total calories to reach a healthy body and calories added to your food during weight. Weight loss and exercise will help cooking. lower your blood pressure and blood cholesterol; and control diabetes.
Cooking Low-fat
High blood pressure
Limit sodium intake to less than 2,000 mg. daily. Reduce caloric intake to reach a Try these low-fat cooking methods:

Roast with a rack so that the meat or healthful weight for your height. If you poultry doesn’t sit in its own fat drink alcohol, have no more than one drink drippings. Baste or marinate with fat-free per day (women) or two drinks per day dressings, wine vinegar, or lemon, lime, (men).
apple, or pineapple juice.

extra liquid.
High cholesterol
Eat less saturated fat, trans fat and Bake in covered cookware with a little 
Braise or stew with more liquid when cholesterol. Total fat should be less than 20-
baking in the oven or on top of the stove. 35 percent of total calories. Cholesterol Refrigerate the cooked dish and remove intake should be less than 300 mg. a day. the solid fat before re-heating.
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
Poach by covering chicken or fish in 
cream, or cheese sauce. Steam or roast simmering liquid such as water or lower vegetables instead of boiling to save the sodium broth.

Grill or broil on a rack so that fat drips away from the food.

Prepare vegetables without adding fat, flavor and nutrients. 
Choose low-fat or nonfat versions of dairy products for recipes that include Sauté or stir-fry in a non-stick pan. Use milk, yogurt, or cheese.
non-stick cooking spray, fat-free low sodium broth, lower sodium bouillon, or oil, canola or peanut oil.

Steam vegetables in a basket over To cut the fat without losing the taste:

paper towels. You can also place the simmering water.

meat in a strainer and rinse with warm Microwave meats between two paper towels to absorb excess fat. water to drain off more grease.

Trim fat from meat before cooking.

Even lean meats contain saturated fat and with water; or buy these foods packed in water.

To make gravy without adding fat, blend cholesterol, so remember to serve small 1 tablespoon of cornstarch with 1 cup of 3-ounce portions of meat (about the size room-temperature broth and mix well. of a deck of cards), and limit yourself to Heat additional broth and add the 2 servings per day, or no more than 6 blended liquid, then simmer until thick.
ounces cooked meat per day.

Remove oil by draining canned tuna, salmon, or sardines and rinsing them Other low-fat cooking tips include:

After cooking ground meat, blot with 
Add finely chopped vegetables to ground Do not eat skin from chicken or turkey. poultry or meat to increase quantity Remove the skin and fat under the skin without increasing fat.
before cooking poultry pieces. The exception is when cooking a whole turkey or chicken. In this case, remove the skin before carving and serving the meat. Choose whole turkeys that have 
Try salt-free seasonings such as Mrs. Dash, and fat substitutes such as Molly McButter or Butter Buds . Use herbs and spices to add flavor to foods.
not been injected with fats or broths.

Use non-stick cooking sprays for grilling sandwiches or other stove-top recipes.

Often fat can be reduced in recipes without losing flavor. For example, omitting oil when cooking pasta will not change the flavor.
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Food Choices to Help Lower Meat, fish, and poultry – 6 ounces Cholesterol
or less per day
To lower your blood cholesterol, choose A 3 ounce portion of cooked meat is about foods low in saturated fat, trans fat and the size of a deck of playing cards. To limit cholesterol. Better food choices can help fat:
you reach your heart-healthy goals and 
control your weight. The American Heart Association's Nutrition cooking.



more than 10 % fat; or lean pork 
would be best.
The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils.


Limit cholesterol intake to less than 300 mg (milligrams) per day, for most people. If you have heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 mg a day.
There are healthful choices in all of the food groups. Remember to limit your portion sizes in order to control your weight. Choose low-fat lunch meats, but watch the sodium. Limit trans-fat intake to less than 1 percent of total daily calories – none 
(tenderloin, loin chop). Limit saturated fat intake to less than 7 percent of total daily calories.
Choose lean beef (round, sirloin, loin), or ground beef or ground turkey with no Limit total fat intake to less than 20 to 35 percent of your total calories each day.

Choose lean cuts of meat and trim visible fat before cooking. Committee strongly advises these fat guidelines for healthy Americans over age 2: Remove the skin from poultry before 
Try vegetarian meat substitutes such as tofu, and soy products such as vegetable burgers and crumbles. The American Heart Association encourages 2 servings of fish rich in omega 3 fatty acids weekly such as albacore tuna and salmon to decrease the risk for heart disease. Aim for at least 6 ounces of omega 3-rich fish (2 meals) weekly. Shellfish has more cholesterol than other seafood, so limit the amount you eat if your cholesterol is high.
Eggs
Eggs are a major source of dietary cholesterol, but you can include them into your daily allowance. If you eat a whole egg, try not to eat other high-cholesterol foods that day. Egg whites are not restricted. Try cholesterol-free egg substitute products.
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Milk and dairy – 2 to 3 servings per Unrefined whole grain foods contain fiber day that can help lower your blood cholesterol
A serving size = 1 cup milk or 1 cup low-fat or fat-free yogurt. Choose:
and keep you full, which may help to manage your weight. 
Low-fat or nonfat milk with 0 to 1% fat

Low-fat or nonfat yogurt

Dry-curd or low-fat cottage cheeses
least 4 times per week. 
Natural cheese with no more than 3 These are plant based and can help lower grams of fat per ounce
intake of animal based fats. They provide Legumes (Dried beans, peas, and lentils) – Aim for ½ cup legumes at You may also want to try vegetarian cheese fiber, potassium, protein, iron, and B-
substitutes.
vitamins. Add legumes to soups, salads, and rice dishes.
Fruits and Vegetables – 5 to 9 servings per day Breads, cereals, rice, and pasta –
Serving size = 1 medium fresh fruit, ½ cup 6 to 8 servings per day
canned or fresh fruit, ½ cup unsweetened A serving size = ½ cup cooked cereal, ½ cup fruit juice, ¼ cup dried fruit or 2 tablespoons cooked rice or pasta, 1 slice bread, ½ raisins or dried cranberries. English muffin, one 6 inch tortilla, or ¾ cup 
ready to eat unsweetened cereal.
Try a wide variety of different colored fruits and vegetables. Aim for 1 to 2 
(grams) of fat per serving. servings every meal. 

Choose fruits and vegetables for 
Aim for 20 gm or more of fiber per day. healthful snacks.

Choose 100% grain breads, wraps, tortillas, crackers, and pasta.
Avoid adding butter and sauces to cooked vegetables, but eat plenty of 
Limit coconut which is high in fat.
Look for low salt and low-fat crackers and soups. plain vegetables.

Select cereals with less than 2 gm 
Choose steamed, not fried rice. Choose brown or wild rice, which are whole grains.
Fiber Fiber is found in fruits, vegetables, whole 
sauce for pasta. grain breads and cereals, beans, and peas. Fiber has been found to help reduce some of the risk factors of heart disease.
Choose marinara sauce instead of cream 
Limit croissants, doughnuts, sweet rolls, biscuits, and muffins.
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Desserts Avocados and olives are high in Choose:
monounsaturated fats. Use caution with olives since they are high in sodium. 
fresh fruit 
½ cup canned fruit in natural juice, fat and oil category. They are part of the sherbet, sorbet, nonfat frozen yogurt, or vegetable group.
Avocados and olives are not included in the ice milk
Fat content changes the serving amount for 
2 ounce angel food cake

flavored gelatins 
nonfat or low-fat ice cream with less Tbsp. of a low-fat salad dressing equals ½ than 3 grams of fat per ½ cup serving
serving; and 1 Tbsp. fat-free salad dressing nonfat or low-fat pudding
equals 0 servings. This does not mean it is 
fats and oils. For example, 1 Tbsp. of regular salad dressing equals 1 serving; 1 calorie free.
Fats and Oils
According to the latest national cholesterol guidelines and many other reliable health organizations, your total daily fat intake should range from 20 to 35% of your total daily calories. How much fat and calories you should eat depends upon your age, gender, level of physical activity, your cardiovascular disease risk and your lipid levels. Ask your doctor or dietitian for more Monounsaturated fats and polyunsaturated fats are better for you than trans and saturated fats (which can raise cholesterol levels). If you have heart disease or are at risk for it, reduce saturated fat to 6% or less of daily calories and keep trans fats less than 1% of daily calories – no trans fats would be best.

Choose low-fat or fat-free versions of information about fat intake. Also see mayonnaise, salad dressing, sour cream, Mount Carmel's "Facts on Fats" handout for and cream cheese. Always check the more details about the different types of fats. labels. Some fat-free products are higher in salt and/or sugar.
Usually the daily allowance of fats and oils 
vegetable oil. The unsaturated oils such is between 2-3 servings per day.
as canola, olive and peanut oil A serving = (monounsaturated fats) help reduce your ­ 1 tsp. (teaspoon) liquid oil (vegetable, olive, peanut, canola oil)
­ 1 tsp. soft tub margarine
Use margarine made with liquid risk of heart disease. 
Safflower, sunflower, and corn oils are polyunsaturated fats.
­ 1 Tbsp. (tablespoon) mayonnaise
­ 2 Tbsp. salad dressing ­ 2 Tbsp. cream cheese
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Limit saturated fats such as bacon, lard, butter, coconut oil, shortening, and palm oil. Saturated fats are generally solid at room temperature. 
Use oil sprays such as vegetable, canola or olive to help reduce the fat used in cooking.

Nuts
Eating no more than 1 ounce of nuts each day can lower the chance of heart disease. Nuts provide many protective nutrients. Choose fresh or dry roasted, unsalted, and Use pump margarines that are found in natural nut butters. Avoid nuts that are the margarine section. These are nearly sugared, salted, or oil-roasted.
fat- and calorie-free.
Remember: Too much of any fat may be unhealthy because it can lead to weight gain Notes
for those who do not need or want to gain _______________________
weight. _______________________
Snacks
Choose: 
Natural nut butter on crackers, toast, or _______________________
_______________________
_______________________
celery
_______________________

raw fruits and vegetables
_______________________

air-popped or light microwave popcorn
_______________________

flavored rice cakes
_______________________

cereal (not high fat or high sugar types)
_______________________

low-fat crackers
_______________________

vanilla wafers 
homemade nut and dried fruit mix

handful of unsalted nuts
Note: Baked snack chips and pretzels are low in fat, but may be high in salt.
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
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Making Recipes Healthful
You can make your favorite recipes lower in sugar, fat, cholesterol, calories, and salt.
Be aware that some foods that are fat-free have higher salt and sugar content.
If a recipe calls for . . .
Use:
Egg
2 egg whites per egg, ¼ cup cholesterol free egg
substitute, or egg white powder
Whole Milk
Skim or 1% milk
Evaporated Milk
Evaporated skim milk
Whipped Cream
Whipped evaporated skim milk or fat-free whipped cream
Sour Cream
Plain nonfat yogurt or low-fat or nonfat sour cream, plain low-fat Greek yogurt
Mayonnaise
Nonfat yogurt or reduced-fat or fat-free mayonnaise
Cream Cheese
Light or fat-free cream cheese, 1% butterfat or nonfat cottage cheese
Whole Milk Ricotta Cheese
Part-skim ricotta cheese, nonfat or low-fat cottage
cheese
Hard Cheese
Part-skim, reduced-fat, fat-free, reduced sodium, or vegetarian cheese
Canned Soup
Reduced-fat, reduced sodium canned soup
Ground Beef
Ground sirloin, lean ground turkey breast, ground chicken, or vegetarian ground beef substitute
Fat for Browning
Use cooking spray or a non-stick skillet, or broil
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If a recipe calls for . . .
Use:
Butter, Lard, Shortening,
Canola or olive oil, trans fat-free soft tub margarine.
Stick Margarine
Try to use less than what is called for in the recipe. Note that reduced-fat and fat-free margarine do not work well in baked goods.
or
Applesauce for part or all of the fat
Fat to Sauté
Low sodium bouillon or low sodium broth, wine or lemon, lime, apple, or pineapple juice in non-stick pan
or
Coat pan with cooking spray
or
Steam in microwave in covered dish
Unsweetened Chocolate (1 ounce)
3 Tbs. cocoa powder + 1 Tbs. canola oil High-fat ingredients such as
Half as much or less than what the recipe
Coconut, Chocolate Chips
calls for or omit the ingredient (1 cup or Nuts
pecans has 1520 calories!)
Garlic Salt, Onion Salt or
Garlic powder, onion powder or sodium-
Seasonings
free seasonings
Bouillon, Soy Sauce,
Low sodium varieties
Worcestershire Sauce
Sugar
1/4 to 1/3 of the amount called for in your recipe. Add sweet taste with vanilla or almond flavoring, cinnamon, nutmeg, or allspice
or
Sugar substitutes like Equal®, Sweet & Low®, Stevia® or Splenda®
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Dietary Fiber and Health

Instead of plain rice or noodles, eat Dietary fiber is the part of plants that cannot brown rice, wild rice, barley or whole be broken down and digested. Fiber is found wheat noodles.
in whole grains, cereals, fruits, vegetables, 
Choose whole wheat or rye crackers.

Instead of white flour tortillas, choose nuts, seeds and legumes. The average American needs to eat 20 to 35 grams of soft corn tortillas.
dietary fiber a day. Most Americans actually eat about half that amount. 
Substitute dried beans and legumes for meat; add them to casseroles, soups and Health Benefits of Fiber

Helps prevent and treat constipation.

May help prevent some types of gastrointestinal conditions.



Snack on fresh, unpeeled fruits, raw vegetables or plain popcorn.

Add ground flax seed to your meals. Helps lower cholesterol, triglycerides, Grind flax seeds in your coffee grinder and blood pressure.
or food processor and add to yogurt, Helps improve blood sugar levels in people with diabetes.

salads.
oatmeal or baked goods.
Slowly increase fiber in your diet. Adding Delays passage of food through the fiber too quickly may cause gas, bloating, stomach and intestines, which may help and diarrhea. Since fiber attracts water into control appetite because you feel fuller.
the intestines, drink at least 8 cups of water a day.
How to Add More Fiber to Your Diet

Eat whole fruits and vegetables rather than drinking fruit or vegetable juice. Aim for 2-3 servings of fruit and 3-5 servings of vegetables daily.

Instead of white bread, eat whole grain breads such as 100% whole wheat, pumpernickel, rye, or multi-grain bread.

Choose high fiber, whole grain cereals such as oatmeal, raisin bran, granola or shredded wheat.
To improve your health, eat a variety of fiber-rich foods including fruit, vegetables, legumes and whole grain breads and cereals. This menu is an example of a high fiber diet:
Breakfast
1 small orange* 1 cup oatmeal* with 2 Tbsp. raisins*
1 slice whole-grain toast* with margarine and jelly
Beverage
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Notes
Lunch
1 cup beef barley soup* with 4 whole-wheat _______________________
crackers*
_______________________
2 oz. vegetarian burger* on a whole-grain _______________________
bun* with mustard, ketchup, lettuce, tomato, _______________________
and onion
1 fresh apple with skin*
Beverage _______________________
_______________________
_______________________
Snack
_______________________
6 oz. strawberry yogurt mixed with 1 ½ _______________________
teaspoon ground flax seed*
_______________________
Dinner
1 cup tossed salad topped with garbanzo _______________________
_______________________
beans* and light salad dressing
_______________________
3 oz. broiled skinless chicken breast
_______________________
½ cup herbed brown rice*
_______________________
½ cup steamed broccoli*
_______________________
1 whole-grain dinner roll* with margarine
1 cup strawberries* over sliced angel food _______________________
cake
_______________________
Beverage _______________________
_______________________
Snack
_______________________
3 cups plain popcorn*
_______________________
*Good source of dietary fiber
_______________________
_______________________
_______________________
_______________________
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Limiting Sodium in Your Diet
A low sodium (salt) diet may help to prevent Read Labels
buildup of extra water in the body as it acts Look for hidden sources of sodium. Words like a sponge and holds onto water. Extra that identify sodium include soda, baking body fluid can cause the heart to work powder, salt, and monosodium glutamate harder. This may lead to or worsen high (MSG). Commercially prepared and blood pressure and heart failure. High blood prepackaged foods tend to be high in pressure can increase your risk for stroke, sodium. Compare labels and select products heart attack, and kidney disease.
lowest in sodium. How much sodium do you need?
The amount of sodium you need varies from person to person depending on kidney 
less per serving.

Food with more than 300 mg of sodium per serving may not fit well into a low function and fluid loss. Americans typically sodium diet.
eat more than 3,000 milligrams (mg) of sodium daily – much more than what most Select foods with 140 mg of sodium or 
Make sure to check the serving size and of us need. Current guidelines suggest if you are eating more than one serving, keeping sodium limited to less than 2,000
you will get more sodium than the mg. daily. Your doctor may direct you to a amount listed.
specific sodium limit.
Some medications are high in sodium. If you Ways to Cut Down On Sodium
One way to cut down on sodium in the diet is to avoid using the salt shaker at the table or when preparing meals. One teaspoon of are not sure if your prescription or over-the-
counter medication is high in sodium, ask your doctor or pharmacist.
salt is equal to 2,300 mg sodium. Use spices Choose Carefully when Dining Out
and herbs in place of salt. Choose Use caution when eating outside your home unprocessed meats. Fresh or frozen fruits and be specific about what you want and and vegetables are naturally low in sodium how you want your food prepared. Request compared to canned options.
that food be prepared without added salt or salty seasonings. Ask for sauces, gravies, If you want to try a salt substitute, check and salad dressings on the side. Select with your doctor first. Some people with sandwiches without cheese. Ask for kidney problems should not use salt nutrition information of the foods that you substitutes because they contain potassium. are interested in so you have a true understanding of the sodium content.
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Use this table as a guide to help make lower sodium choices:
Food Group
Low sodium: High sodium: Good choice
Avoid or Limit
Dairy
Milk or milk powder Buttermilk
(Milk and Milk Rice and soy milk
Processed cheeses such as Products)
Yogurt (including Greek) Small amounts of natural block or reduced-sodium cheese (Swiss, ricotta, mozzarella), American, Velveeta, Cheez Whiz, and Queso Blue cheese, feta cheese, and Roquefort cheese
Regular or soft cream cheese and low-sodium cottage cheese
Other Protein Foods Fresh or frozen lean meat, (Meat, Poultry, Fish, poultry, fish, or shellfish
Beans)
Kosher meats
Canned, salted, cured, or smoked Canned or packed tuna (limit to meat/fish such as bacon, ham, 4 ounces at one serving),
Eggs Unsalted nuts or peanut butter
sausage, pepperoni and hot dogs, smoked salmon. Deli meats such as bologna, pastrami, salami, cold cuts, corned beef. Jerky Breaded poultry, fish, and other meats.
Vegetables
Fresh and frozen vegetables Regular canned vegetables and without added sauces vegetable juices
Low sodium/sodium free canned Frozen vegetables with sauces or Fruit
vegetables
added salt
Low sodium canned vegetable Olives, pickles, pickled juice vegetables and sauerkraut
All fresh, canned or frozen fruit Dried fruits preserved with or juice. sodium-containing additives
Dried fruits such as raisins, cranberries and prunes
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Low sodium: High sodium: Good choice
Avoid or Limit
Bread, Cereal, Aim for bread with less than Baked goods prepared with salt, Rice, Pasta
80 mg sodium per slice baking powder or baking soda Food Group
Whole grain breads and cereals (oats, grits cream of wheat)
(biscuits and cornbread) Self-rising flour Salted crackers, pretzels
Plain pasta, rice, or quinoa
Frozen or boxed seasoned rice, pasta, and stuffing. Unsalted snack crackers
Condiments
Fresh or dried herbs
Salt, sea salt, kosher salt, onion salt and garlic salt
Low-sodium ketchup Seasoning mixes containing salt, Lemon or lime juice
such as lemon pepper or Lawry's
Salt-free seasoning mixes and marinades such as Mrs. Dash or McCormick's salt-free blend
Bouillon cubes
Catsup or ketchup
Barbeque sauce, Worcestershire Simple salad dressings such as sauce and soy sauce
oil and vinegar or low sodium versions
Other
cheese, Italian, French
Low salt soup, low salt or unsalted snack chips, Reduced sodium frozen dinners (less than 600 mg)
Salad dressings: ranch, blue Canned soup Gravy or meat tenderizer
Salty snack chips Regular boxed or frozen meals or side dishes
Change your diet slowly so your taste buds
After about a month on a lower sodium meal can adjust over time. Soon you will be able plan, your old food choices will probably to enjoy the natural flavor of foods and the taste too salty.
exciting flavor of salt-free seasonings. 13
Cookbooks for a Healthy Heart
American Heart Association Low-Salt Cookbook, 4th Edition,
Has more than 200 low-salt recipes with There are many cookbooks for low-fat, low more than 50 brand-new to this edition. cholesterol cooking for people who have Includes latest AHA diet recommendations heart or vascular disease. These are also and tips on substituting ingredients and helpful for people who simply wish to eat avoiding hidden sodium in foods.
healthfully to prevent these illnesses. American Heart Association Quick and Easy nd
How do you know which cookbooks are Cookbook, 2
Edition
good choices? Here are some guidelines you Includes 200 tasty meals you can make in can use to choose a cookbook:
less than 30 minutes. Has menus, shopping 
lists, cooking terms, helpful hints, and Try to choose cookbooks that were written in the last 5 years. These will 



nutritional analysis with each recipe.
reflect the most current guidelines.
Quick & Healthy Volume II,
Look for cookbooks written by experts Brenda J. Ponichtera, R.D. Five weeks of such as a Registered Dietitian (R.D.) or menus with matching grocery lists, a diary published by a well-known organization for tracking daily fat intake, and tips for such as the American Heart Association.
trimming fat from your diet.
Check to see that the recipes have a nutritional breakdown listing calories, Other Resources
grams of fat, and milligrams of American Heart Association
cholesterol and sodium.
1-800-242-8721
Make certain that most recipes contain www.heart.org
30% or less of total calories from fat.
Academy of Nutrition and Dietetics
Check your local library, bookstore or 1-800-877-1600
internet for heart healthy cookbooks.
www.eatright.org American Diabetes Association
Try these cookbooks:
1-800-342-2383
American Heart Association Low-Fat, Low-
www.diabetes.org
Cholesterol Cookbook, 4th Edition, Has 200 United States Department of Agriculture
recipes including 50 new ones. Also www.choosemyplate.gov
includes tips on food shopping, eating out, and adapting favorite recipes for heart-
healthy meals. Includes nutritional analyses.
Healthy Dining Finder
www.healthydiningfinder.com
Eating Well Magazine
www.eatingwell.com
Rev. 10/10, 8/15, 12/15
©Mount Carmel 2015
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