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 Heart Healthy at Virginia Regional Medical Center
Increased blood cholesterol levels can cause corony heart disease. A diet with less fat, saturated fat, cholesterol and sodium is recommended for all healthy Americans. Cholesterol is a waxy substance found in animal fats. Some people cannot clear away cholesterol and it builds up as fatty streaks and plaques in the blood vessels. These plaques can cause blood vessels to become blocked. Eating less fat and sodium will help lower your risk of heart attack, stroke, and hypertension. Food Group | Foods Recommended | Foods to Avoid | | Grains, cereals, breads
starches, rice, pasta
| Whole grain breads and
cereals, English muffins,
bagels, buns, tortilla, pasta
rice, graham and soda
crackers, melba toast, bread
sticks, quick breads, muffins
pancakes, and waffles using
allowed ingredients | Commercially prepared cakes,
pies, cookies, pastries, donuts,
breads with eggs, butter, or
cheese, croissants; high fat
crackers; most granola;
giscuits; buttered, creamed, or
fried pasta or rice; oriental
noodle mixes |
Fruits and Vegetables
| Fresh, frozen, canned or dried
fruits and vegetables without
added sauces or fats | Fried fruits or vegetables
served with butter, cheese or
cream sauce, avocados; olives |
Dairy, milk, cheese, yogurt
| Two (2) to three (3) servings
daily of fat free (skim), 1/2% or
1%fat milk and dairy
products; buttermilk; fat free
or low fat yogurt; non fat or
1% fat soy milk; low fat
natural or processed cheese; 0-
2% fat cottage cheese; nonfat
or low fat ice cream or frozen
yogurt; nonfat or low fat
creamers or sour cream
| Whole mile; 2% milk;
imitation milk; whole milk
yogurt; regular cheeses; 4%
cottage cheese; cream; half
and half; whipping cream;
sour cream; cheese with more
than 5 grams of fat per ounce |
Meats, poultry, fish, dry
beans, eggs, nuts
| 5 to 6 ounces per day lean,
trimmed, meat, skinless
poultry, fish; shellfish; low fat
luncheon meats like bologna
or ham; low fat processed
meats like hotdogs or sausage;
2 to 4 egg yolds per week; egg
whites; cholesterol free egg
substitutes; dry beans; peas,
lentils; soy and tofu; nonfat
meat; peatnut butter, nuts | Regular ground beef, spare
ribs; organ meats; regular
luncheon meats, such as ham
or corned beef; sausage;
salami; hotdogs; egg yolks
used in cooking or baking
(more than 4 per week); bacon
fat; bacon, fish roe |
Other Miscellaneous
| Fats and oils made from
unsaturated fats, such as
safflower, sunflower, corn
soybean, cottonseed,canola,
olive and peanut oil; vinegar,
mayonnaise; soft, liquid or
diet margarine; margarines
and salad dressings made with
plant stanol esters (ex. Take
Control, Benecol, Smart
Balance); sugar; honey; jam;
jelly; galatin; reduced fat
soups, sauces and gravies; salt
substitutes; pepper; herbs and
spices
| Coconut oil; palm oil; palm
kernal oil; chocolate; coconut;
butter; lard; stick margarine;
soups containing whole milk,
cream or fat |
General Guidelines: - Read labels on packaged foods
- Nutrition management of high blood fats include 3 major factors:
Control intake of saturated foods
Control intake of dietary cholesterol
Strike a balance between food intake and exercise to attain or maintain a healthy
weight - Use the following guide to keep fat less than 30% of total calories
| | 1600 | 1800 | 2000 | 2200 | 2400 | | Total Fat, grams | 62 | 70 | 77 | 85 | 93 | | Saturated fat, grams | 12-18 | 14-20 | 16-22 | 17-24 | 19-27 |
- Reduce total cholesterol to no more than 200 milligrams daily.
- Saturated fats increase blood cholesterol. Foods rich in saturated fats are meat and poultry fat, whole fat dairy products, cocoa butter, and tropical oils. Keep to less than 7% of calories from saturated fat.
- Unsaturated fats (polyunsaturated and mono unsaturated) have a neutral effect on blood cholesterol and should be the fat of choice. Food sources of unsaturated fats include corn, soybean, safflower, sunflower, canola, cottonseed, peanut and olive oil, fish oils, and some nuts and seeds.
- Increase intake of soluble fiber and plant stanol esters. Plant stanol and sterols are included in certain margarines and salad dressings.
- Foods high in soluble fiber include cereal grains, beans, peas, legumes, and many fruits and vegetables. Make selections to reach a daily goal of 25-30 grams of fiber per day.
- Use the label to guide you in selecting foods to keep your daily sodium intake below 2400 milligrams unless specified by your physician.
- Less than 140 milligrams sodium per serving is considered a low sodium option.
- Individual foods can be considered healthy if they contain less than 480 milligrams sodium per serving.
- Meals or main dishes that contain less than 600 milligrams sodium per serving are also considered healthy.
Heart Healthy Sample Menu Breakfast | Lunch | Supper | | 1/2 cup fruit juce | 2 oz. lean turkey | 3 oz. broiled fish | | 3/4 cup regular oatmeal | 2 slices whole wheat bread | 1 cup brown rice | | 1 small banana | 1 oz Swiss cheese, lettuce, and tomato | 1 cup steamed vegetables | | 1 slice whole wheat toast | 1 serving fruit | 1 medium tossed salad | | 1 cup skim milk | 1 cup skim milk | 1/2 cup nonfat frozen yogurt | | 1 cup coffee or tea | 1 cup coffee or tea | 1 cup skim milk | | 1 tsp jam or jelly | mustard, light mayo | 1 cup coffee or tea |
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