Eating to Reduce Your Risk of Heart Disease & Stroke
You can eat out and eat healthy too. Many restaurants offer delicious meals that are low in saturated fat, trans fat and cholesterol. And eating a diet low in these items reduces your risk of heart disease and stroke.
Many foods fit into a heart-healthy diet if prepared with low-fat ingredients and less salt.
- Ask for sauce on the side so you can control the amount you eat or skip them completely.
- Request that your meal be prepared with vegetable oil instead of butter. Learn about good fats vs. bad fats>>
- Ask for margarine for your bread. Learn more about cutting fat with healthy recipe substitutions>>
- Try using hot pepper sauce or black pepper to add flavor without salt. Learn more about reducing your salt intake>>
- Substitute fruits and vegetables for higher-calories foods such as French fries and potato chips. Learn more about adding more veggies to your diet>>
- Increase the amount of your daily fiber intake to lower cholesterol. Learn more about lowering the amount of cholesterol in your blood>>
Eating Healthy at Restaurants
Here are some ways you can eat heart healthy at your favorite restaurant:
|Cream soups||Broth soups with vegetables|
|Buffalo wings||Peel-and-eat shrimp|
|Chicken fried steak||
Grilled chicken with sauce on the side
|Creamy coleslaw||Sautéed vegetables or tossed salad|
|Hot fudge sundae||Frozen yogurt, sherbet or fruit ice|
|Flour tortillas||Corn tortillas|
|Sour cream and cheese
||Salsa, pico de gallo, cilantro, jalapeno peppers|
Chicken fajitas with corn tortilla
|Cheeseburger||Grilled chicken sandwich or small hamburger|
|French fries||Baked potato with margarine and pepper|
Information provided by the American Heart Association.