Heart Healthy Eating
By: Andrea Collins, M.S., R.D.

Select healthier carbohydrate choices:

• Choose whole grains.
• Reduce sugar intake.
• Choose fiber rich vegetables and legumes.
• Limit processed food choices containing added sugar and white flour.

Cut back on saturated fat/use healthier fats:

• Bake, broil, roast, stew or stir-fry lean meats, fish, and poultry.
• Take the skin off poultry before eating.
• Eat fish regularly.
• Choose fat free or 1% dairy products.
• Include protein from plant sources such as soy or dried legumes.
• Use healthier oils such as olive, canola, peanut or walnut.

Reduce sodium intake:

• Use as little salt in cooking as possible; most recipes can be made with half the salt.
• Do not salt food at the table; instead, add flavor with herbs, spices, garlic, onions, peppers, and lemon or lime juice.
• Select low sodium or no sodium foods.
• Aim for less than 2400 milligrams of sodium daily.

To schedule an appointment with a nutritionist, call 201-634-5371. Heart healthy supermarket tours can be scheduled by calling 201-447-8093.