Why do I need a heart healthy diet?
Heart-healthy eating is an important way to lower your risk of heart disease and stroke. A heart healthy diet is low in unhealthy fats and salt (and rich in fiber) to help improve your cholesterol levels. Follow the simple steps below as part of your life for long-term benefits to your heart and your health. ⁽¹⁾
What are some heart healthy eating tips I should follow?
- Choose and prepare foods with little or no added salt (sodium)
- Reduce intake of sweets and drinks with added sugar (juice and regular soda)
- Exercise regularly, once permitted by doctor (i.e. walking, gardening, swimming, going to the gym)
- Follow the heart healthy plate method to plan your meal ⁽²⁾
The Heart Healthy Plate
For a well-balanced meal, aim to include at least three out of the five groups (vegetables, grains, protein, dairy and fruit) at every main meal.
| Food group | Amount |
|---|---|
| Vegetables | ½ of the plate |
| Grains and Starches | ¼ of the plate |
| Protein | ¼ of the plate |
| Dairy | 2–3 low fat or fat-free servings per day |
| Fruits | 2–3 servings per day ⁽¹⁰⁾ |
Avoid vs. Healthier Alternatives
1. Fats
| AVOID: Foods with unhealthy fats | HEALTHIER ALTERNATIVES: Foods with healthy fats |
|---|---|
| Trans fats: fried and processed foods, fast food, chips, biscuits, cakes, doughnuts and pastries ⁽³⁾ | Mono- and polyunsaturated fats: oily fish (salmon, tuna, sardine) |
| Saturated fats: red meat, skin on chicken, cheese, butter, palm oil, coconut oil, ghee and full fat dairy products ⁽⁴⁾ | Unsalted nuts and seeds |
| Plant-based oils (canola, olive, avocado, flaxseed, corn, sunflower oil) | |
| Low fat dairy products | |
| Avocado | |
| Natural nut butters (e.g. peanut or almond butter) ⁽⁵,⁶⁾ |
2. Sodium
| AVOID: Foods high in sodium | HEALTHIER ALTERNATIVES: Foods low in sodium |
|---|---|
| Canned foods (canned vegetables, pickles, olives, beans and soups) | Fresh and frozen vegetables and fruits |
| Packaged foods (noodles) | Fresh meat, tuna in water |
| Processed meat like salami, mortadella and sausages | Fresh low fat laban, yoghurt |
| Salted nuts and seeds | Fresh low salt white cheese, ricotta cheese |
| Laban Up, certain white cheese, halloumi, processed cheese slices, and bottled cheese | No added salt tomato sauce, mustard |
| Sauces such as soy sauce and bottled salad dressings | Spices with no added salt |
| Unsalted nuts and seeds, dried lentils and beans | |
| Homemade soups without added salt or stock ⁽⁹⁾ |
3. Fiber
| AVOID: Foods low in fiber | HEALTHIER ALTERNATIVES: Foods high in fiber |
|---|---|
| Products made with white flour (white Arabic bread, regag, chabbab, khameer, naan) | Whole grain breads and cereals |
| White rice, pasta, couscous, and noodles | Brown rice and pasta, whole wheat regag, harees, bulghur, quinoa, and oats |
| Cornflakes | Whole fruits with skin, dried fruit (dates and apricots), fresh and frozen vegetables |
| Sugary drinks (juice, soda) | Legumes and nuts ⁽⁷⁾ |
| Processed sweets (donuts, cakes) | Ground flaxseed, chia seeds |
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