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How to Make Heart-Healthy Food Choices

• Load up on fruits and veggies! Eat at least 2 to 3 servings of fruit and 3 to 4 servings of vegetables per day. One serving of fruit is usually 1 piece. Vegetable servings are one cup cooked or one cup raw. 

•Cut back on high-fat foods containing partially hydrogenated vegetable oils, trans fat and saturated fat. Use liquid vegetable oils rather than soft or hard margarine or shortening.
• Eat fish at least twice a week. Fish is naturally low in fat if not fried. Recent research shows that eating oily fish such as salmon, trout and herring, all of which contain omega-3 fatty acids, may help lower your risk for death from coronary artery disease. You can also get omega-3s from ground flax seeds and chia seeds. This is helpful if you are a strict vegetarian. They also add heart-healthy fiber to your diet.
• Cut back on high-cholesterol foods like eggs yolks, red meat and liver. Limit sugary beverages such as soda and juice.
• Limit alcohol intake to one drink per day for women and two for men. Red wine in moderation is a good choice.
• Read and compare food labels. Review how many servings the package contains and then look at the calories and fat per serving. Multiply the calories and fat by the number of servings you’re going to eat.
• Prepare foods with little or no added salt and aim to eat no more than 2,000 mg of sodium per day.
• Choose grilling, baking, or broiling over frying.
• Limit food portions – don’t supersize!

For more suggestions to stay heart-healthy or make an appointment with
one of New Jersey’s top cardiologist, visit rwjbh.org/heart.