Heart disease may be the leading killer of men and women, but that doesn’t mean you can’t protect yourself. In addition to exercise, being careful about what you eat and what you don’t eat can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight. If you’ve already been diagnosed with heart disease or have high cholesterol or blood pressure, a heart-smart diet can help you better manage these conditions, lowering your risk for heart attack.
Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods cooked in healthy ways into your diet, and make these habits your new lifestyle.
| Eat More | Eat Less |
| Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados | Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat |
| Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter | Packaged foods of any kind, especially those high in sodium |
| Fiber: cereals, breads, and pasta made from whole grains or legumes | White or egg breads, granola-type cereals, refined pastas or rice |
| Omega 3 and protein: fish and shellfish, poultry | Red meat, bacon, sausage, fried chicken |
| Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt | Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt |
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