The core message of the Dietary Guidelines for Americans 2015–2020 [http://health.gov/dietaryguidelines/2015/guidelines/] remains consistent with previous editions issued since the effort was launched in 1980. However, note that the ban on cholesterol has been lifted! In general, it is recommended that we eat more fruits and vegetables, choose lean meats and low-fat dairy foods, and limit trans fat.
To optimize your heart health, it’s helpful to eat more whole plant foods and include lean and plant-based proteins, while decreasing refined foods, especially those that contain added sugar and sodium. Also, at least half of all grains in your diet should be whole grains, with a shift toward higher fiber foods.
Eating your way to heart health is only part of the solution to protect your heart. It’s also important to practice weight management, exercise regularly and live a healthy lifestyle. Other suggestions: manage stress, do not smoke, have a positive attitude and do not drink excessive alcohol.
Olive oil, 4 tbsp/dayNuts, 1oz/day
Vegetables, 2 or more servings/day
Fruits, 3 or more servings/day
Legumes, 3 servings/week
Fish, 3 servings/week
Chicken or turkey instead of red meat
Wine, 1 small glass/day (optional)
Red and processed meat
Butter, margarine and cream
Grain-based desserts and pastries
Here’s a great heart-healthy variation on a classic dish, pasta primavera. For more healthy living recipes, go to http://www.chsli.org/recipes-healthy-living.