Vegetables and Fruit

  • High in vitamins, minerals, fiber
  • Low in calories
  • Help control weight and blood pressure
  • Whole-Grain
  • High in fiber
  • Help lower cholesterol


  • Eat twice a week
  • Oily fish containing Omega-3 fatty acids is best (ex:  salmon, trout, herring)

Recommendation of American Heart Association

  • Choose lean meats and skinless poultry
  • Fat-free, one percent fat dairy products
  • Decrease beverages and foods with added sugars
  • Watch protein sizes
  • Drink alcohol only in moderation:  one drink per day for women, two drinks per day for men

The American Heart Association website has an abundance of helpful information  Visit their website at:

Recommended food items

Snack Foods

  • Microwave Popcorn – 94 percent fat-free or better, mini-bags
  • Pretzels or baked chips


  • Low sodium canned
  • Homemade soup


  • Low sodium vegetable juices
  • Fruit juice
  • Water


  • 100 percent Whole Wheat bread items
  • Whole grain breads


  • High fiber/whole grain

Fruits & Vegetables

  • Fresh is best
  • Frozen without sauces
  • Low sodium canned vegetables and sauces


  • Egg substitutes
  • Fat Free or low fat milk
  • Fat free/low sodium cheeses

Fresh Meat & Poultry

  • Fresh lean meats, avoid cured


  • Whole grain/whole wheat pastas
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