Managing heart disease

Use healthy fats & cook smart

• Cook with small amounts of oils like olive or canola.
• Try to limit cooking with lard, coconut oil, and palm oils.
• Try baking, grilling, steaming, or broiling instead of frying.

Eat omega-3 foods

• Add nuts to cereal, salads, or muffins.
• Eat fatty fish like salmon, tuna, or sardines twice a week.
• Look for eggs with omega-3s (check the label).

Get more fiber

• Eat more beans, lentils, nuts, seeds, and whole grains.
• Fill half your plate with fruits and vegetables.
• Eat whole fruits instead of juice, and keep the peels when safe.
• Look for whole grain bread and pasta, and brown rice.

Reduce salt (sodium)

• Cook at home to control salt.
• Use less salt in recipes—cut it in half if possible.
• Limit salty condiments like soy sauce and pickles.
• Choose “low-sodium” or “no-salt-added” canned foods, or rinse your canned foods before using in recipes.
• Flavor food with herbs, garlic, onions, lemon, or lime instead of salt.