healthy diet guidelines for a healthy heart

overview

canadian experts publish dietary and lifestyle guidelines for general heart health.

these recommendations are for healthy adults at least 18 years old. these guidelines may also be useful for adults who have health problems, children, and teens. but talk to your doctor because some of these recommendations may be different.

canada's food guide recommends that you make it a habit to eat a variety of healthy foods each day, limit highly processed foods, and be aware of things that can shape the food choices you make. visit canada's food guide at https://food-guide.canada.ca/en for more information.

to follow a heart-healthy diet:

• eat a variety of fruit and vegetable servings every day. dark green, deep orange, or yellow fruits and vegetables are especially nutritious. examples include spinach, carrots, peaches, and berries.
• eat a variety of grain products every day. include whole grain foods that have lots of fibre and nutrients. examples of whole grains include oats, whole wheat bread, and brown rice.
• balance the amount of calories you eat with the activity you do every day. this can help you stay at a healthy weight. if you want to lose weight, look for a weight loss program that includes lifestyle counselling to help you increase your physical activity, reduce how many calories you eat, and monitor your weight over time.
• eat foods low in saturated fat and cholesterol, and limit processed meat. try to choose the following foods:
  • lean meats, fish, and meat alternatives like beans or tofu
  • unsaturated fats, like canola oil, olive oil, avocado, and nuts.
• limit sodium. most people get far more sodium than they need. try to limit how much sodium (salt) you eat. this is especially important for people who are at risk for or already have high blood pressure. try to limit the amount of sodium you eat to 2,000 milligrams (mg) a day. ^{footnote 1}
• if you drink alcohol, try to drink less. your risk of harm from alcohol is low if you have 2 drinks or less per week, moderate if you have 3 to 6 drinks per week, and high if you have 7 or more drinks per week.
• limit drinks and foods with added sugar.

some people may have special dietary needs. older adults, young children, and people with kidney disease should talk with a dietitian or their doctor before changing their diet.