Heart Healthy Nutrition Tips:

  •        Eat a low- fat, low-cholesterol diet
  •        Avoid fried, fatty, high fat dairy foods
  •        Avoid adding salt to foods
  •        Limit added sugar intake
  •        Include 5-7 servings of fruits and vegetables per day
  •        Include 25-30 grams of dietary fiber per day
  •        Limit alcohol intake to one per day
Heart Healthy Foods to Add to Your Diet:

  •        Oatmeal (contains omega 3 fatty acids, magnesium, potassium, folate, fiber)
  •        Beans (contain fiber, B- complex vitamins, magnesium, omega 3 fatty acids,  calcium)
  •        Nuts – Unsalted Almonds, Walnuts, handful every day (contain omega 3   fatty acids, vitamin E,
           magnesium, fiber) Can help lower LDL “bad” cholesterol, decrease risk for heart
            disease.
  •        Brown Rice (contains fiber, magnesium, B-complex vitamins)
  •        Vegetables – such as Carrots, Spinach, Broccoli, Asparagus, Red Bell Peppers (contain fiber,             
    calcium, vitamins)
  •        Fruits – such as Blueberries, Oranges, Cantaloupe, Tomatoes, Grapes (contain fiber, vitamins)
  •        Tea – Green or Black Tea, preferably whole leaves, avoid adding milk to tea (contains catechins and
    flavonoids)
  •        Dark Chocolate – with 70% or higher cocoa content, in moderation (contain flavonoids)
  •        Ground Flaxseed (contains fiber, omega 3 fatty acids, phytoestrogens)
Heart Health Benefits of Omega 3 Fatty Acids:

·        Decreases risk for heart attack and stroke
·        Decreases triglyceride levels
·        Decreases growth of plaque in blood vessels
·        Helps lower blood pressure
·        Helps prevent blood clots

Popular Diets:

Atkin’s Diet:
·        Low carbohydrate
·        High protein and fat intake (good and bad fats)
·        Promotes weight loss
·        Lowers triglycerides, increases HDL (good cholesterol), lowers blood pressure
·        Questionable long term physical effects

South Beach Diet:
·        Low-carbohydrate but allows for “good” carbohydrates with low glycemic index.
·        Includes “good” fats
·        Encourages fruits, vegetables, whole grains, and lean protein
·        Promotes weight loss
·        May help decrease risk for the metabolic syndrome (pre-diabetes)

Ornish Diet:
·        Vegetarian diet
·        Extremely low fat, high fiber diet
·        Promotes complex carbohydrates
·        Incorporates exercise and stress management
·        Decreases LDL (bad cholesterol)
·        Promotes weight loss
·        May decrease angina and plaque development in blood vessels

Mediterranean Diet:
·        Low fat
·        Small portion high quality foods
·        Encourages 7-10 servings of fruits and vegetables per day, olive oil, nuts, red wine and fish
·        Incorporates exercise and healthy lifestyle changes
·        Decreases LDL (bad cholesterol), blood pressure, blood sugar
·        Promotes weight loss
·        May help prevent repeat heart attacks/angina

DASH Diet:
·        Low-fat, low-salt diet
·        Encourages fruits, vegetables, whole grains, fish, poultry, and nuts
·        Lowers blood pressure, LDL (bad cholesterol)
·        Promotes weight loss
·        May lower risk for stroke and heart attack in women

AHA dietary guidelines:
·        Low-fat
·        Limit added sugar and salt
·        Encourages 4-9 servings of fruits and vegetables/ day, 6-8 servings of whole grains/day, legumes, nuts and
less than 6 oz. Of fish, poultry and lean meats/day

Dr. Oz’s Diet (You on a Diet) and Best Life Diet:
·        Low-fat, high fiber diets
·        Encourages small, frequent meals and fruits and vegetables
·        Incorporates exercise and lifestyle changes
·        Promotes weight loss
·        May decrease belly fat/waist size
What a Healthy Plate Should Look Like
The primary treatment for obesity is dieting and physical exercise.
HEARTSTRONG, LLC
The Health Education Specialists