Eating the Heart-Healthy Way

Learning a few basics can lead to a lifetime of healthy eating. Follow these tried-and-true heart-smart eating guidelines:

• Start with portion control. Even healthy foods can make you fat if you eat too much of them. Follow these guidelines: a meat portion should be the size of the palm of your hand, and a serving of fruit, vegetables or grain is the size of your fist.
• Eat more fiber-rich fruits, vegetables and grains. Eating the recommended amount of fruits and vegetables each day reduces your risk of heart disease. Fruits and vegetables add heart-healthy fiber, vitamins and minerals to your diet. Whole grains are another rich source of fiber that can help lower cholesterol levels and control weight.
• Be conscious of your fat intake. Fat occurs naturally in foods such as meat, dairy products, oils and nuts. Most of the fat in your diet should come from heart-healthy sources--fish, peanut butter, sunflower seeds, olive and canola oil--instead of butter, mayonnaise and lard. Remember that all fat, regardless of the source, contains calories. The American Heart Association recommends that 30% or less of daily calories come from fat, including 7% or less of daily calories from saturated fats and less than 1% from trans fats.
• Choose heart-smart fats. Fats are not all the same. Saturated fats and trans fats need to be limited because they raise LDL ("bad") cholesterol levels; trans fats do further harm by lowering HDL ("good") cholesterol levels. This increases the risk of heart disease. Monounsaturated and polyunsaturated fats have the opposite effect. They lower LDL and raise HDL cholesterol levels. Consuming them instead of saturated fats and trans fats lowers the risk of heart disease and stroke.
• Drink more water. This is especially important when you add more fiber to your diet. Water is filling, and has no calories.
• Read food labels. That's where you'll find information on calories, fats, cholesterol, sodium, fiber, protein, carbohydrates, sugar and other clues to a food's nutrients.
• Cut back on refined sugars. Sugar lurks in many foods you might not suspect--such as cereals, breads, crackers, cured meats, peanut butter, frozen dinners, ketchup and other processed foods. "Fat-free" foods are often loaded with sugar. Check labels for the many names of sugar. These include molasses, corn syrup, fructose, dextrose, maltose, honey, maple syrup and turbinado.
• Watch the salt. Sodium (salt) may increase blood pressure in some people. Canned foods, meal mixes and frozen meals are often loaded with sodium. Watch out for colas and other sodas too.
• Look for AHA approval. Keep your eyes open for a heart-check mark on food packages. The mark indicates that the item has been certified by the American Heart Association (AHA) as a heart-healthy food.
• Know the source of your calories. Proteins and carbohydrates each have 4 calories per gram. Fat has 9 calories per gram. Alcohol has 7 calories per gram--and no nutrients.
• Shop smart. Buy fresh fruits and vegetables, whole grains, low-fat dairy products and lean meats. Processed foods often contain more fat, sodium and sugar--and fewer nutrients.
• Be flexible. If you want chocolate mousse at dinner, cut back on something else earlier in the day. If you crave a few potato chips, go ahead--once in a while. Moderation is the key to lasting success.

For more information, please visit www.MyPyramid.gov, or the American Heart Association.