Healthy Eating for a Happy Heart

This helps you set daily and weekly nutritional goals using these simple guides:

Eat vegetables, fruits and whole grains
Include fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils
Limit foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils such as coconut, palm kernel and palm oils
Limit sugar-sweetened drinks and desserts
To make it easier to follow the DASH for life, these tips can help:

Change gradually. Add one more serving of vegetables a day. Read nutrition labels to choose the food lowest in saturated fat, sodium or salt and added sugar.
Vary foods high in proteins. Try a mix of lean cuts of meat. Remove the skin from chicken. Eat fish once or twice a week. Eat two or more meals without meat each week.
Select healthy, tasty snacks. Have a piece of fruit, a few unsalted snacks such as rice cakes, fat-free or low-fat yogurt or raw vegetables with a low-fat dip.
Find substitutes. Try whole-wheat bread or brown rice instead of white bread or white rice. Try beans or seeds such as flax or sunflower seeds, if you’re allergic to nuts.