Lake Champlain Cardiology Associates
52 Tom Miller Rd., Plattsburgh, NY 12901  (518) 563-2404
www.lccahearts.com

Guide to Heart Healthy Eating

Healthy Eating Tips

1. Choose foods rich in fiber (whole grains, legumes, nuts)
2. Increase your intake of fresh fruits and vegetables
3. Avoid saturated fats (found mostly in animal products) and trans fatty acids (found in hydrogenated fats, such as margarine, and many commercial products, baked goods and fast food). Choose unsaturated fats instead – olive oil, canola oil and nuts.
4. Choose soy, poultry and fish over meat.
5. Weight control and exercise are essential in any diet.
6. Exercise 30 minutes or more most days of the week.  Vary your routine to avoid burnout.
7. Go easy on the salt and sugar.

***It usually takes 3-6 months before any noticeable reduction in cholesterol occurs***

FATS/CHOLESTEROL

1. All fats, good or bad, are high in calories compared to proteins and carbohydrates. 
2. All fats, no matter what the source, add the same calories (one fat gram is equal to 9 calories).
3. The American Heart Association recommends that most fat sources should come from (unsaturated fats) omega 3 fatty acids, which are found in fish and plant sources.

1. Most of the cholesterol in the body does not come from food but is produced by the liver – stimulated by saturated fats.
2. Avoiding saturated animal products – including meat and dairy products is important in lowering cholesterol.
3. Avoiding trans fats is very important.
4. Monounsaturated fats are the best choice of fats – these are found in olive oil, canola oil and most nuts.  Be aware though, that oils and nuts are not low calorie snacks.
5. The American Heart Association recommends no more than 200 mg of cholesterol per day.

Cholesterol Guidelines

1. Total Cholesterol should be less than 200
2. LDL Cholesterol (“Lousy” or bad cholesterol) should be less than 100
3. HDL Cholesterol (“Happy” or good cholesterol) should be greater than 40 for men, greater than 50 for women
4. Triglycerides should be less than 150

CARBOHYDRATES

1. Complex carbohydrates: (starches) – found in whole grains and vegetables are preferred over those found in starch-heavy foods, such as pastas, white flour products, and potatoes.  Most foods high in complex carbohydrates are also high in fiber.
2. Simple carbohydrates: (sugar) – no more than 10% of daily calories should come from sugar.  Sugar is found in fruit and some vegetables as well many foods.
3. Fiber Rich Foods: Almost always found only in plants.  High fiber diets (up to 55 grams a day) can be very helpful in lowering cholesterol.  Fiber rich foods include fruits, vegetables, whole grains, nuts and legumes.

PROTEIN

1. Proteins should provide 12-20% of calories (one gram of protein contains 4 calories).
2. Important for strong muscles and bones.
3. Sources include fish, poultry and soy.
4. Red meat or any meat that is not lean should be limited.
5. Fish is one of the best sources of protein (salmon, mackerel or sardines).  These are high in omega 3 fatty acids which may improve triglyceride and HDL levels and helps lower the risk of death from heart disease.
6. Soy is rich in fiber, omega 3 fatty acids and provides all essential proteins. 
7. Meat/Poultry – Choose skinless chicken or turkey or the leanest cuts of pork, veal and beef.

VITAMINS & OTHER NUTRIENTS

• Alcohol: One or two glasses of alcohol per day can increase higher levels of HDL, and reduce blood clot development. However, do not drink alcohol if you have liver problems or have had alcohol related problems in the past. 
• Caffeine in moderation is safe unless you have significant palpitations or uncontrolled high blood pressure.
• There is no proof that vitamins or supplements (including Vitamins A, C, E, B or folic acid) reduces the risk of heart problems or cancer.  Eat a well-balanced diet.