Tips for Heart Healthy Eating

Eating lots of foods that are high in fat and cholesterol is not good for you. The reason is that a high-fat, high-cholesterol diet can raise the level of cholesterol in your blood. This can speed the development of atherosclerosis, which is the buildup of fatty deposits on the inner walls of arteries. If you arteries become narrowed by fatty deposits, they may close or become blocked by a blood clot. When one of the heart’s arteries is blocked, a heart attack results.

Of, course many factors affect a person’s risk of heart disease. But eating a low-fat, low-cholesterol diet may reduce one of your risks for a heat attack. The American Heart Association recommends that you reduce your fat intake to less than 30% of your total calories.

If You Consume
1,500 calories per day or less
Eat
50 g. of fat or less daily

If You Consume
2,000 calories per day or less
Eat
65 g. of fat or less daily

If You Consume
2,500 calories per day or less
Eat
80 g. of fat or less daily

Tip #1: Use Nonfat Products

To reduce your fat intake you should eat more fruits, vegetables and their juices. Most are naturally low in fat and high in vitamins and minerals.

Try
-Butter-flavored granules
Instead of
-Butter or margarine
Try
-Nonfat yogurt
Instead of
-Regular yogurt
Try
-Nonfat salad dressings
Instead of
-Regular salad dressings
Try
-Angel food cake
Instead of
-Devil’s food cake
Try
-Fat free cookies and crackers
Instead of
-High-fat cookies and crackers

Tip #2: Choose Low-Fat Products

Try
-Baked tortilla chips
Instead of
-Fried tortilla chips

Try
-Pretzels or low-fat Potato chips
Instead of
-Regular potato chips or corn chips

Try
-Low-fat salad dressings
Instead of
-Regular salad dressings

Try
-Diet margarines
Instead of
-Regular margarines

Try
-Mustard, ketchup or Low-fat mayonnaise
Instead of
-Regular mayonnaise

Try
-Ready-to-eat cereals
Instead of
-Granola

Try
-Low-fat crackers or rice cakes
Instead of
-High-fat crackers

Tip #3: Use Lean Meats
Choose fish, chicken, turkey and lean cuts of beef and pork. Remove the skin from poultry in order to cut half the fat. Keep in mind that fried chicken has twice as much fat as baked chicken. The recommended serving size of meat is about 3 oz.

Try
-Tuna packed in water
Instead of
-Tuna packed in oil

Try
-Baked fish
Instead of
-Deep-fried fish

Try
-White-meat poultry
Instead of
-Dark-meat poultry

Try
-Beef labeled “select” or “choice”
Instead of
-Beef labeled “prime”
Try
-Lower-fat hot dogs, luncheon meats and other processed meat
Instead of
-Regular hot dogs and other processed meat

Try
-Lean ham
Instead of
-Bacon and sausage

Try
-Soup and salad
Instead of
-Hamburger and fries

Tip #4: Switch to Skim Milk or ½% Fat Milk

Gradually reduce the fat content of the milk you drink. Start with 2%, then try 1% and finally ½% or skim milk.

-Buttermilk made with skim milk is a low-fat
alternative to whole milk
-Substitute skim milk for whole milk in cooking
-Evaporated skim milk (canned) is a great low-fat
substitute for cream of half
Grams of Fat Per One Cup Serving
-Skim milk Less than 1g.
-1/2% fat milk 1g.
-Buttermilk 2g.
-1% fat milk 3g.
-2% fat milk 5g.
-Whole milk 8g.

Tip #5: Enjoy Low-Fat and Nonfat Cheeses and Dairy Products

Try
-Nonfat/low-fat cheese, Skim milk, mozzarella cheese, cottage cheese and reduced fat ricotta cheese
Instead of
-Regular cheese
Try
-Nonfat or low-fat sour cream
Instead of
-Regular sour cream
Try
-Nonfat or low-fat yogurt
Instead of
-Regular yogurt

Tip #6: Try nonfat and Low-Fat Puddings, Frozen Desserts
Serving sizes are ¾ cup, except for frozen fruit and ice cream bars

Try
-Frozen fruit bars 0 g.
Instead of
-Ice cream bars 8-30 g.

Try
-Pudding (made with skim milk) 2 g.
Instead of
-Pudding (made with whole milk) 11 g

Try .
-Sherbet 3 g.
Instead of
-Ice Cream 11 g. (10% fat)

Try
-Frozen low fat yogurt
Instead of
-fat yogurt 3 g

Try
-Ice milk 4 g.
Instead of
-Ice cream 18 g. (16% fat)

Tip #7: Enjoy Low-Fat Breads, Cereals and Pastas
g = grams of fat per serving

Try
-Bagel 2 g.
Instead of
-Doughnut 14 g.

Try
-Hot cereal 2 g.
Instead of
-Pastries/Danish 38 g.

Try
-English muffin 1-2 g.
Instead of
-Muffin 5-12 g.

Try
-Bread (2 slices) 1-2 g.
Instead of
-Croissant 12 g.

Try
-Corn tortilla 2 g. (6” diam.)
Instead of
-Biscuit (2 oz.) 7 g.

Baked potatoes and past have less than 1 g. of fat per serving. Make sure to choose low-fat toppings!!

Tip #8: Use egg Whites or Egg Substitutes

Eat no more than 3-4 egg yolks per week!!!!

Use egg whites or egg substitutes instead of whole eggs:

– In making scrambled eggs and omelettes
– In nonfat cooked frostings
– In making cakes, cookies and muffins
– In making baked meringues

Try poaching eggs instead of frying them.

Tip #9: Use Less Fat in Cooking

Try to limit the amount of fat you eat to no more than 5-8 teaspoons per day, including what you use in cooking.

– Bake, broil, boil, steam, poach or microwave foods instead of frying them
– Use nonstick vegetable oil cooking sprays
– Enjoy the taste of foods without sauces or gravies

What’s New About Food Labels

Healthy eating has never been easier, thanks to the new nutrition label.

– Most foods in the grocery store must now have a nutrition label and an ingredient list
– Claims like “low cholesterol” and “fat free” can only be used if a food meets new legal standards set by the government
– A new food label is titled “Nutrition Facts”