Eating Heart Healthy

Choose:

• Whole grains and high-fibre breads
• High fibre cereals
• Pasta, converted or brown rice
• Angel food cake, plain cookies
• Small, low fat muffins
• Unbuttered air popped popcorn

Choose Less Often:

• High-fat granola cereals
• Rich cakes, pies, pastries, doughnuts, cookies
• Regular microwave, cheese or buttered popcorn

Choose:

• Fresh or frozen fruits and vegetables
• Low-sodium canned vegetables and tomato juice
• Unsweetened juices
• Fruits - canned with juice or light syrup
• Dark green, orange and red vegetables and orange fruit

Choose Less Often:

• Vegetables prepared with creamy or high-fat sauces
• French fries
• Coconut

Choose:

• 1% or skim milk
• Plain or fruit yogurt (1% M.F.)
• Cottage cheese (2% M.F. or less)
• Lower-fat cheeses (less than 15% M.F.)
• Ice milk, frozen yogurt
• Note: M.F. = milk fat indicated on package

Choose Less Often:

• Whole or 2% milk
• Regular yogurt
• High-fat cheese
• Full-fat cream cheese
• Cream, regular sour cream
• Ice cream

Choose:

• Lean cuts of meat (trimmed)
• pork
• beef
• lamb
• veal
• Poultry or turkey breast (skin removed)
• Fresh fish and fish packed in water
• Crab, lobster, scallops, oysters, clams
• Dried peas, beans and lentils
• Peanut butter

Choose Less Often:

• Fatty cuts of meat
• regular ground beef
• side bacon, breakfast sausages
• chicken wings, thighs
• Duck, goose
• Breaded or fried frozen meats
• Fish packed in oil, caviar (fish roe)
• Luncheon meats and wieners
• Organ meats
• Deep-fried foods

Choose In Moderation:

• Soft non-hydrogenated regular or light margarine
• Oils
• sunflower
• safflower
• canola
• olive
• corn
• soya
• Mayonnaise
• Salad dressing

Choose Less Often:

• Butter, lard, hard margarines, shortenings
• Cream substitutes
• Chocolate, potato chips
• Fast food
• Processed and packaged food