Your Care Instructions

A heart-healthy diet has lots of vegetables, fruits, nuts, beans, and whole grains, and is low in salt. It limits foods that are high in saturated fat, such as meats, cheeses, and fried foods. It may be hard to change your diet, but even small changes can lower your risk of heart attack and heart disease.

How can you care for yourself at home?

Eat more fruits and vegetables

• Eat a variety of vegetables and fruits every day. Dark green, deep orange, red, or yellow vegetables and fruits are especially good for you. Examples include spinach, carrots, peaches, and berries.
• Keep carrots, celery, and other vegetables ready to go in the fridge for snacks. Have a bowl of washed fruit on the counter.
• Eat dishes with a lot of vegetables in them, such as stir-fries and soups.

Choose heart healthy fats and limit saturated fat

• Read food labels, and try to limit saturated fats. They increase your risk of heart disease.
• Use olive, canola, peanut, avocado, sunflower oils or soft margarines when you cook.
• Bake, broil, grill, or steam foods instead of frying them.
• Choose lean cuts of meat or skinless poultry.
• Avoid processed meats like hotdogs, bacon, sausage, and pepperoni.
• Plan meals with beans, peas, lentils, or tofu instead of meat.
• Cut off all visible fat when you prepare meat.

Eat whole grains and foods high in fibre

• Eat a variety of whole grain foods every day. Choose whole grain foods that are higher in fibre and nutrients. Examples include oats, whole grain pasta, and brown rice.
• Buy whole grain breads and cereals, instead of white bread or pastries.

Limit salt and sodium

• Limit how much salt and sodium you eat to help lower your blood pressure.
• Cut back on the amount of salt you use in cooking or at the table. With time, your taste buds will adjust to less salt.
• Choose other ways to flavour your food. Try garlic, onion, herbs, spices, lemon juice, vinegar or salt-free seasonings.
• Eat fewer snack items, fast foods, and other high-salt, processed foods. Check food tables for the amount of sodium in packaged foods. Compare brands and choose foods with small amounts of sodium.
• Choose low-sodium versions of canned goods (such as soups, vegetables, and beans).

Limit sugar

• Limit drinks and foods with added sugar. These include candy, desserts, and soda pop.

Limit alcohol

• If you drink alcohol, try to drink less. Your risk of harm from alcohol is low if you have 2 drinks or less per week, moderate if you have 3 to 6 drinks per week, and high if you have 7 or more drinks per week. Follow Canada's Low Risk Drinking Guidelines.
• If you choose to drink, drink slowly. Don't have more than 2 standard drinks in one sitting.