Foods to eat

These foods are the foundation of a heart-healthy eating plan.

    • Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots
    • Fruits such as apples, bananas, oranges, pears, grapes, and prunes
    • Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas
    • Fat-free or low-fat dairy foods such as milk, cheese, or yogurt


Protein-rich foods:

      • Fish high in omega-3 fatty acids (salmon, tuna, and trout)
      • Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey
      • Eggs
      • Nuts, seeds, and soy products (tofu)
      • Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans


Oils and foods high in monounsaturated and polyunsaturated fats:

    • Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil)
    • Nuts such as walnuts, almonds, and pine nuts
    • Nut and seed butters
    • Salmon and trout
    • Seeds (sesame, sunflower, pumpkin, or flax)
    • Avocados
    • Tofu


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