Foods to eat and foods to avoid
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Foods to eat in abundance
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How much to eat
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Notes
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Fruits and vegetables
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2 to 2½cups (4 to 5 servings) of fruits and 2 to 2½ cups (4 to 5 servings) of vegetables per day
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Choose a variety of fruits and vegetables every day.
Eat canned or frozen varieties (no salt added) when fresh aren’t convenient.
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Whole grains
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3 servings of whole grains per day; one serving is 1 slice of whole-grain bread, 1 cup of cooked whole-grain cereal, or ½ cup cooked brown rice
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Don’t simply add whole grains to your diet; eat them in place of starches (like potatoes), refined carbohydrates (like white bread, white rice, and low-fiber breakfast cereals), and sweets.
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Fish and seafood
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At least two servings (3–4 ounces each) per week, including at least one serving of oily (dark meat) fish
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Oily, cold-water fish, such as salmon, herring, sardines, and tuna, contain higher levels of heart-healthy omega-3 fats.
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Vegetable oils
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5–6 teaspoons per day, including oil found in foods
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Healthy vegetable oils include extra virgin olive, canola, peanut, corn, soybean, safflower, and cottonseed oils.
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Nuts
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4 to 5 servings (1 oz each) per week, with a serving equaling ¼ cup nuts or 2 tablespoons of peanut butter
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All types of nuts contain beneficial compounds, so, simply choose a variety that you like, such as peanuts, almonds, walnuts, cashews, etc.
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Dairy products
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2–3 servings per day, with 1 serving being equal to 1 cup of milk or yogurt, or 1 ounce of cheese
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More study is needed to determine exactly which type of dairy is best for the heart, but based on the current evidence, most dietary guidelines recommend low-fat milk, cheese, and yogurt over full-fat versions, and avoiding butter.
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Foods to eat in moderation
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Unprocessed red meat
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2 to 3 ounces of red meat, up to a few times per week
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Unprocessed red meats include fresh beef, lamb, or pork. Unprocessed red meats don’t seem to raise risk of heart disease very much, but there is no evidence that red meat is good for the heart, and there are healthier protein choices, such as fish and nuts, which will greatly reduce your risk. Poultry is also a better choice than red meats, although not as heart-healthy as fish or nuts.
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Eggs
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One egg, up to a few times per week
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Like unprocessed red meats, there’s little evidence that eggs raise risk very much, but also no evidence that eggs are good for the heart. If you want to enjoy an occasional egg, make it healthier by cooking in vegetable oils and adding spinach, tomatoes, and other vegetables.
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Foods to avoid/eat in small amounts
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Processed meat
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Preferably none, or at most, 2 servings per week
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Processed meats are those preserved using salts or other preservatives such as nitrites. They include hot dogs, bacon, sausage, salami, and other processed deli or luncheon meats — including deli ham, turkey, bologna, and chicken.
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Highly refined and processed grains and sugars
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Preferably none, or at most, no more than one serving (1 ounce) per day
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Refined or processed foods include white bread, white rice, low-fiber breakfast cereals, and sweets and sugars.
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Sugary drinks
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Preferably none, or at most one 8-ounce serving per day
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Avoid or limit sugar- sweetened soda, energy drinks, iced teas, and fruit drinks. A 12-ounce can of soda contains the equivalent of 10 teaspoons of table sugar.
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