Diet Recommendations for Cardiovascular Disease Risk Reduction

• Balance calorie intake and physical activity to achieve and maintain a healthy body weight.

• The first step in exercise

• Consume a diet rich in vegetables and fruits

• More heart healthy vegetable here!

• Choose whole grain, high fiber foods.

• Choose the correct grain!

• Consume fish, especially oily fish, at least twice a week.

• Limit intake of saturated fat to <7% of energy, trans-fat to <1% of energy, and cholesterol <300 mg/day by:

• Choosing lean meats and vegetable alternatives.
• Selecting fat-free (skim) or low-fat dairy products.
• Minimizing intake of partially hydrogenated fats.
• Learn more on cholesterol

• Minimize intake of beverages and foods with added sugars.

• Choose and prepare foods with little or no salts.

• When consuming alcohol, do so in moderation. 

• Alcohol raises both total triglycerides and HDL levels.
• Raises blood pressure.
• Limit to no more than 2 drinks per day for men and one for women.

Source: American heart association, 2006