Heart Health

Did you know... you can decrease your risk of heart disease by making small changes in your diet? Read on for tips on stocking your shelves with heart-healthy foods.

Fruits & vegetables

Health Canada recommends that adults …
  • Eat 7-10 servings per day
  • Eat often:
    • Dark leafy green vegetables broccoli, romaine lettuce and spinach)
    • Dark orange vegetables (carrots, squash, sweet potato)
    • Fresh/frozen vegetables/fruit
    • Steamed or baked vegetables
  • Limit these:
  • Vegetables and fruits prepared with added fat, sugar or salt
  • Deep-fried vegetables, such as French fries or onion rings

Grain products

Health Canada recommends that adults …
  • Eat 6-8 servings per day
  • Eat often:
    • Whole grains such as barley, oats, quinoa and wild rice
    • Whole grain breads
  • Limit these:
    • Cakes, pastries, cookies and doughnuts
    • High-fat muffins or scones
    • White bread

Milk & alternatives

Health Canada recommends that adults …
  • Eat 2 servings per day
  • Eat often:
    • Skim, 1% or 2% milk
    • Plain or fruit probiotic yogurt (1% M.F. or less)
    • Lower-fat cheeses (7% M.F. or less)
    • Low-fat sour cream
  • Limit these:
    • Whole milk
    • Regular yogurt
    • High-fat cheese (15% M.F. or more)
    • Ice cream
    • Regular sour cream

Meat & alternatives

Health Canada recommends that adults...
  • Eat 2-3 servings per day
  • Eat often:
    • Fish such as char, mackerel, herring, salmon, sardines and trout
    • Chicken, turkey (skin removed)
    • Meat alternatives (beans, lentils and tofu)
    • Shelled nuts and seeds
  • Limit these:
    • Fatty cuts of meat
    • Duck, goose, self-basting turkeys
    • Breaded and fried fish
    • Luncheon meats, hot dogs, sausages
    • Organ meats such as kidney, liver

Oils & fats

Health Canada recommends that adults …
  • Consume 30-45 mL per day
  • Eat often:
    • Calorie-reduced margarine containing plant sterols
    • Soft, non-hydrogenated margarine
    • Vegetable-based oils such as canola, olive and sunflower
  • Limit these:
    • Butter, lard, hard margarines, shortening
    • Cream substitutes, flavoured coffee creamers
    • Potato chips
    • Deep-fried foods

Understanding cholesterol

Cholesterol is a waxy substance found naturally in the body and in many foods. There are two main types of cholesterol in your blood:
High-density lipoprotein (HDL)
  • Considered “good” cholesterol: keep this type high (so remember “h” for “high”)
Low-density lipoprotein (LDL)
  • Considered “bad” cholesterol: keep this type low (so remember “l” for “low”)
Target cholesterol levels for most adults are:
  • Total cholesterol – less than .2 mmol/L
  • LDL – less than 3.5 mmol/L
  • HDL – more than 1.3 mmol/L

Plant sterols & cholesterol

Plant sterols may help remove cholesterol from the body.
  • They are found in foods like nuts, seeds, grains, fruits, vegetables and vegetable oils
  • Some foods are fortified with plant sterols – try eating 2-3 daily servings of foods with plant sterols

Reduce your salt intake

Too much salt raises your risk of high blood pressure. Most Canadians get twice as much salt as they need.

Health Canada recommends these daily values for salt (sodium):

  • Adults age 50 and under: 1,500 mg
  • Adults age 51 to 70: 1,300 mg
  • Adults over age 70: 1,200 mg

TIP: 2/3 tsp of salt = 1,500 mg of sodium.

Strategies to reduce salt:

  • Choose low-sodium foods
  • Limit processed or packaged food (e.g., luncheon meats, noodles)
  • Rinse canned vegetables
  • Use fewer condiments (e.g., ketchup)
  • Use herbs, spices, or non-salt seasonings
  • Eat at home (restaurant meals often have a lot of salt)

Nutrition labels

Learn the language of nutrition labels. Reading them wisely can help you limit your salt intake.
  • Sodium-free or salt-free = Less than 5 mg of sodium per serving
  • Very low-sodium = 35 mg or less of sodium per serving
  • Low-sodium = 140 mg or less of sodium per serving
  • Low-sodium meal = 140 mg or less of sodium per 100 g
  • Reduced or less sodium = at least 25% less sodium than regular version
  • Light in sodium = 50% less sodium than regular version
  • Unsalted or no salt added = Salt was not added to the product during processing (not a sodium-free food)

Important information

These diet recommendations are based on Eating Well with Canada’s Food Guide. Get a free copy at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

The Pharmacist at Walmart can help you manage heart-health risks. Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.

This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.



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