Heart Healthy Diet


Heart Healthy Diet

  • Include foods high in fiber, omega 3 fat, potassium, magnesium and calcium, but low in saturated fat, hydrogenated fat, trans fat, sodium and sugar.
  • Watch portion sizes – consuming too many calories can lead to weight gain!


Choose more often:

  • Vegetables and fruits – especially colorful ones
  • Whole grains – brown rice, whole wheat products, quinoa, barley, oats, buckwheat
  • Legumes- dried beans and peas
  • Nuts and seeds
  • Lean meats, tofu, skinless poultry, fish and seafood – eat fish at least 2 times a week
  • Fat-free or 1% low-fat milk, yogurt and cheese
  • Vegetable oils – olive, canola, sunflower, safflower


Choose less often:

  • Refined starches – white bread, white rice, white flour, pasta
  • Red meats – beef, pork, lamb
  • Whole milk, full-fat cheese, cream
  • Processed meats – ham, sausage, bacon, luncheon meats
  • Preserved or pickled foods
  • Tropical oils – coconut, palm, palm kernel
  • Hydrogenated or partially hydrogenated vegetable oil, trans fat – found mostly in fast foods, fried foods, pastries, cookies, processed or packaged foods
  • Saturated fat – butter, lard, chicken fat, skins
  • Sugary drinks and desserts
  • Salt and high sodium seasonings – contained in most Asian sauces and condiments



Copyright @ 2017-2020 Chinese Community Health Resource Center


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