Eating fewer high-fat, high-cholesterol foods and watching calories are important steps to a healthier diet and a healthier heart.
Guidelines for a healthy diet
With your doctor, figure out the number of calories you need each day to achieve or maintain a healthy body weight.
- Eat fewer high-fat foods. Lower cholesterol intake to less than 30 mg per day.
- Keep fat intake to less than 30 percent of your total daily calories.
- Choose foods high in starch and fiber .
- Replace some saturated fat with unsaturated fat. Limit saturated fat to 8 percent to 10 percent of total daily calories.
- If you drink alcohol, do so in moderation
How to choose low-fat products
- Is fat a major ingredient?
Read food labels. To avoid too much fat or cholesterol, go easy on products that list any ingredient high in saturated fat or cholesterol first (eg, oils, lard, cheese).
- Is there more than one type of fat in the product?
When you see several high-fat ingredients on a label, the product could have too much fat.
- Is the serving size appropriate?
When you are figuring out the fat content in a food, make sure you use a serving size that is close to what you would really eat-which could be more than the label says.
Be as careful when you dine out as you are when you cook your own meals!
Use vegetable oil and vinegar dressings
Use margarine instead of butter if desired
Eat broiled or grilled chicken; remove skin before eating
Ask the chef to trim off excess fat before cooking
Avoid cheese or mayonnaise toppings – add tomato or lettuce instead
Select broiled or poached fillets
Use marinara, clam, or tomato sauce without meat or sausage (avoid cream sauce)
Choose vegetable toppings instead of cheese or meat toppings
- Baked potato
Avoid toppings such as butter or sour cream
Eat plenty of these, but without heavy sauces
Sherbet and fresh fruit are excellent choices
- Coffee, tea
Use skim milk or nondairy, nonfat creamer
Prepare for your visit
- Family Practice forms
- Family Practice medication refill request policy
- Family Practice office policies
- Family Practice patient survey
- Medicare Annual Wellness Visit Form
- Adult preventive screenings and immunization recommendations
- Adult vaccine contraindications and precautions
- Adult vaccine schedule
- How to avoid back pain
- How to eat right for a healthier heart
- Portions and servings: Determining what’s right for you
- Preventive care guidelines for adults
- Recommended vaccinations for adults for medical & other indications