- Eat Less Fat
♥ Choose lower fat foods from Canada’s Food Guide to Healthy Eating
♥ Eat less convenience foods
♥ Add less fat to your foods
- Eat More High Fibre Foods
♥ Whole grain breads and cereals
♥ Seeds and nuts
♥ Fruits and vegetables
♥ Legumes
- Eat Less Salt (Sodium)
♥ Avoid processed and fast foods
♥ Take the salt shaker off the table
♥ Cook with herbs and spices instead of salt
- Drink Less Caffeinated Beverages (< 4 cups/day)
♥ Coffee, tea, and cola
- Cook Foods with Less Fat
♥ Broiling, barbecuing, roasting, poaching, steaming, baking
- Enjoy Low Fat Baking
♥ Replace fat with pureed fruit
♥ Replace whole milk with yogurt, skim or soy milk
♥ Replace two eggs with one egg yolk and two egg whites
- Choose Healthy Snacks
♥ Fruit, popcorn, dried fruit, vegetables
♥ Nuts or seeds, unsalted pretzels
- Dine Out the Heart Healthy Way
♥ Choose foods that are grilled, poached, roasted, BBQ’d
♥ Watch your portion sizes…or share with your friend
♥ Ask for sauces, gravies, and margarine on the side
- Shop Heart Healthy!
♥ Make a grocery list before shopping
♥ Shop along the out edges of the store first where you will find four food groups. Avoid processed foods in the inner aisles.
♥ Always read the labels
- Read Labels!
♥ Look for the “nutrition Facts” table which lists how much fat and sodium is in the product
♥ Ingredients are listed in order of quantity. Choose foods that do not have fats, oils or sodium lists as one of the first three ingredients.
♥ Watch for health claims “Fat Free”, “Low Fat”, “Cholesterol Free”, “Light”. Always take a closer look at the ingredient list.
Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)
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