What is on your plate?

10 Steps to a Heart-Healthy Diet

1. Adjust calories in and out to reach a healthy weight.
2. Eat plenty of whole fruits and vegetables.
3. Choose whole not refined grains.
4. Eat healthy proteins. Mostly plants, low-fat or fat-free dairy, seafood, lean cuts of meat or poultry (if consumed), and avoid processed meats.
5. Prepare meals with liquid plant oils.  Use unsaturated plant oils such as, canola, olive, and sunflower.
6. Select minimally processed foods.
7. Minimize added sugars.
8. Consume little or no salt. Lowering sodium intake and eating a DASH diet is similar to taking a blood pressure-lowering medicine!
9. Limit alcohol intake (if consumed).
10. Follow the above tips wherever you eat!

Reference

Liebman, B. (2023, June). What’s on your plate? 10 steps to a heart-healthy diet. Nutrition Action. P. 8-10.