Guidelines for a Heart Healthy Life

Maintain balance, enjoy life!

A low saturated fat diet

  • lowers “bad” LDL-cholesterol
  • reduces chance of clogged arteries
  • promotes better blood circulation

Eat less fat, especially saturated fats. Saturated fats raise your blood cholesterol. The largest amount of saturated fats are found in fatty meats, poultry skin, high-fat dairy products and coconut and palm oils. Trans fatty acids raise blood cholesterol. Trans fatty acids from hydrogenated fats such as hard margarine and shortening are found in high-fat snack foods, cookies and crackers.

Variety is the Spice of Life

Meat and Substitutes

Best Choice

  • Lean cuts of meat
  • skinless chicken and turkey
  • seafood
  • fish
  • legumes & tofu

Limit

  • egg yolks
  • nuts and seeds
  • shrimp

Avoid

  • fatty cuts of meat
  • bacon, sausages, cold cuts,
  • processed meats, pepperoni, bologna
  • organ meat

Dairy Products

Best Choice

  • skim milk
  • yogurt with 1% or less Milk Fat (M.F.)

Limit

  • milk, yogurt with 2% M.F.
  • frozen yogurt, ice milk

Avoid

  • whole milk
  • regular cheese
  • cream, sour cream
  • ice cream
  • half and half cream

Fruits and Vegetables

Best Choice

  • fresh or frozen vegetables
  • fresh or frozen fruits

Limit

  • olives
  • avocados

Avoid

  • vegetables prepared in butter
  • cream sauce
  • deep fried

Grain Products

Best Choice

  • whole grain products, bread, pita, English muffin, bagel, rice, pasta
    ready to eat or hot cereals

Limit

  • granola-type cereal
  • biscuits

Fats & Oils

Best Choice

  • olive oil
  • canola oil
  • safflower oil
  • sesame oil
  • non-hydrogenated margarine

Limit

  • nuts and seeds
  • low fat salad dressing

Avoid

  • butter, lard, bacon fat
  • coconut and palm kernel oils
  • hard margarine

Snacks and Desserts

Best Choice

  • plain popcorn
  • pretzels
  • baked potato chips
  • plain cookies
  • angel food cake

Limit

  • candy
  • popsicles

Avoid

  • chocolate
  • potato chips
  • buttered popcorn
  • milkshakes
  • pies
  • large cake-like muffins
  • croissants
  • flaky pastry
  • donuts
  • sweet rolls
  • cakes
  • cookies

See also “The Cholesterol-Heart Disease Link

This piece was created with the assistance of the following advisory panel:
Kori Kingsbury, BSN, RN
Frances Johnson, RDN
Donald Barker, RDN
Adapted from Canada's Food Guide, Health Canada
The Canadian Diabetes Association has reviewed the "Making the Connection" program for its medical and scientific accuracy.  The Canadian Diabetes Association does not endorse the products of any pharmaceutical company. www.makingtheconnection.ca

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