Heart-Healthy Foods

on February 1, 2012

The Best Diet for Your Heart

Try these foods for a healthy, happy heart.


Goal: 4 to 5 servings dailyServing size: 1 cup raw leafy veggies; 1/2 cup cooked or raw veggies or 100 percent juiceOf note: Does not include starchy vegetables like potatoes and corn (sorry).


Goal: 4 to 5 servings dailyServing size: 1 medium fruit; 1/2 cup fresh, frozen or unsweetened canned fruit; 1/2 cup dried fruit or 100 percent juiceOf note: Don’t forget, avocados are fruit too (serving size: 1/2).

Whole grains

Goal: 3-plus servings dailyServing size: 1 slice bread; 1 cup dry cereal; 1/2 cup cooked rice, pasta or cerealOf note: Swap refined grains like white bread, pasta and rice for whole grains to boost fiber and nutrient intake.

Fish and shellfish

Goal: 2-plus servings weeklyServing size: 3.5 ounces ... about the size of a deck of cards Of note: Fish are good sources of omega-3 fats and vitamin D.

Nuts and seeds

Goal: 4 to 5 servings weeklyServing size: 1.75 ounces ... a small handfulOf note: Nuts are full of healthy fats, minerals and protein.

Dairy foods

Goal: 2 to 3 servings dailyServing size: 1 cup milk or yogurt; 1 ounce cheese Of note: Choose low-fat options whenever you can.

Vegetable oil

Goal: 2 to 6 servings dailyServing size: 1 teaspoon oil; 1 tablespoon vegetable-oil spreadOf note: Best choices are olive, canola, safflower, peanut or soybean oils.