Your diet plays a crucial role in maintaining overall health, especially when it comes to supporting a healthy heart. David Rodriguez, RD, a dietitian with Carilion Clinic’s cardiac rehabilitation program, provides some practical tips to help you take control of your diet and your health:
Shopping
1. Focus on Fresh Produce:
- Start with fresh fruits and vegetables
- For frozen or canned produce, check labels and avoid items with added sauces or seasonings
2. Choose Whole Grains:
- Select breads with at least 2 grams of fiber per serving
- Pick cereals with at least 5 grams of fiber per serving and no added sugars
3. Opt for Low-Fat Dairy:
- Choose nonfat or low-fat milk (1% fat or less)
- Use low-fat, low-sodium cheeses
4. Limit Added Ingredients:
- Avoid foods high in added salt, fats or sugars
Food Labels
When checking food labels, remember that the information is based on one serving, and the package may contain multiple servings. Here’s what to look for:
- Calories: Choose nutrient-rich foods that fit within your daily calorie goal
- Fats: Look for foods with less than 5 grams of total fat per serving (Tip: Monounsaturated and polyunsaturated fats are better for you than saturated and trans fats)
- Sodium: Keep daily sodium intake under 2,400 milligrams (or your healthcare team’s recommendation)
- Carbohydrates and Sugars: Choose items with less than 30 grams of carbohydrates and 15 grams of sugar per serving
- Fiber: Aim for 25 – 30 grams of dietary fiber per day
Cooking
Cooking at home gives you control over fats, sugars and salt in your meals. Many recipes can be made heart-healthier with a few adjustments:
1. Choose Lean Proteins:
- Use lean cuts of beef or pork labeled “loin” or “round”
- Remove skin from poultry and drain fat from ground meats
- Include fish like salmon, tilapia and tuna regularly
- Try plant-based proteins such as soy, beans and legumes
2. Reduce Salt and Sugar:
- Use herbs, spices, garlic, onions, peppers and citrus juice instead of salt
- Cut sugar in baked goods by half and replace half the fat with unsweetened applesauce
3. Cut the Fat:
- Refrigerate stews and soups, then skim off the hardened fat before reheating
- Cook with unsaturated oils like canola, olive or soybean oil
For personalized dietary advice, talk to your primary care physician. They can help identify or rule out any health conditions that may affect your nutritional needs and refer you to a dietician if necessary.
