American Heart Association Dietary Guidelines

Eating the right foods not only contributes to weight loss, but it is also a significant defense against heart disease, cancer, diabetes, and high blood pressure. The American Heart Association has several dietary recommendations to help you reach this goal.

Fruits and Vegetables

It is important to have an adequate amount of fruits and vegetables in your diet. These include canned, frozen and fresh varieties of fruits and vegetables. Dried fruits, such as raisins and prunes, are also healthy choices. When preparing canned fruits, you can drain most of the syrup before eating to reduce sugar content. Another good way to consume fruits and vegetables is by eating salads; however, replace the creamy dressings with olive oil or a light vinaigrette.

Meats

Healthy meat choices include skinned chicken and turkey without any cream-based sauce or gravy. Instead season the meat with herbs and spices and serve with brown rice and vegetables. When choosing fish be sure to boil or bake it since it is healthier than fried fish. Unsalted canned tuna and salmon are also good choices. Finally, if you choose to eat beef or pork, select leaner cuts.

Dairy

It is best to use skim and nonfat milk for cereal, coffee and cooking. You should also choose low-fat cottage and ricotta cheeses, which go well with fruits and vegetables as a snack. Fat-free sour cream can be used in making sauces, desserts and pasta dishes. You can also have low-fat ice cream or a variety of low-fat yogurts in varied flavors for sweet options.

Breads and Grains

The American Heart Association recommends consumption of whole-grain breads and grains, instead of traditional white bread or white flour-based foods. Whole-grain breads and pastas are available at most supermarkets. Other good alternatives include brown rice, whole-wheat flour tortillas, wild rice, oatmeal and whole-grain cereals with high amounts of fiber.