What is on your plate?
10 Steps to a Heart-Healthy Diet
- Adjust calories in and out to reach a healthy weight.
- Eat plenty of whole fruits and vegetables.
- Choose whole not refined grains.
- Eat healthy proteins. Mostly plants, low-fat or fat-free dairy, seafood, lean cuts of meat or poultry (if consumed), and avoid processed meats.
- Prepare meals with liquid plant oils. Use unsaturated plant oils such as, canola, olive, and sunflower.
- Select minimally processed foods.
- Minimize added sugars.
- Consume little or no salt. Lowering sodium intake and eating a DASH diet is similar to taking a blood pressure-lowering medicine!
- Limit alcohol intake (if consumed).
- 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.
