Eating for a Healthy Heart
Fats
Unsaturated fat:
“Healthy Fat” can help lower your cholesterol. It is usually liquid at room temperature.
There are 2 forms of unsaturated fat:
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Polyunsaturated:
Monounsaturated:
soft tub margarine, certain oils and nuts
olive oil, canola oil, fatty fish, avocados, certain nuts
*Although unsaturated fat is better for your heart than saturated and trans fat, all fat is high in
calories, so it is important to limit your intake.
Saturated fat:
“Unhealthy Fat” raises cholesterol. It is usually solid at room temperature.
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cheese butter, bacon, meat fat, dairy fat, shortening
*Try to consume no more than 12-17 grams of saturated fat per day.
Trans fat:
This fat is unhealthy in any amount. Read food labels and avoid products that contain any trans fat.
Sodium
Watching sodium intake carefully can help decrease your blood pressure. People should limit their
intake of sodium to 1500 to 2000 mg per day. Even if you are on a blood pressure medication, it is
important to watch your sodium intake.
Some tips to lower sodium:
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Do not add salt to your foods. It is best to keep the salt shaker off of the dining room table.
Also, use very little salt when baking or cooking.
Read labels carefully on packaged items. Look at the serving size and sodium content to
figure out how many mg of sodium are in a serving of that item. If you eat more than one
serving, be sure to multiply the mg of sodium by how many servings you eat.
Keep in mind that fresh is best when trying to decrease sodium intake.
Be creative with herbs and spices when cooking instead of using salt to flavor your foods.
Fiber
Eating foods that contain fiber can help lower your cholesterol. A variety of foods contain fiber,
including:
Whole Grain Foods
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Legumes & Nuts
Brown Rice
Wild Rice
Oatmeal
Popcorn
For breads, cereals, and
pastas, “whole wheat” must
be listed as the first
ingredient for it to be
considered whole grain.
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Chickpeas
Almonds
Kidney Beans
Black Beans
Pinto Beans
Lentils
Soy Nuts
Fruits & Vegetables
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Apples
Oranges
Pears
Prunes
Sweet Potatoes
Broccoli
Green Beans
Green Soybeans
Peas
*Try to eat 25-35 grams of fiber per day.
Supplements
There are supplements available that can also aid you in lowering your cholesterol. Some of these
cholesterol lowering supplements are:
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Omega-3 fatty acids/Fish oil
Flaxseed/Flaxseed Oil
Plant Sterols