2006 AHA Diet and Lifestyle Recommendations

Balance calorie intake with activity to maintain a healthy body weight

• Be aware of how many calories you need each day
• Learn how many calories are in the foods you eat
• Reduce portion sizes
• Aim for at least 30 minutes of moderate exercise on most days of the week

Eat a wide variety of fruits and vegetables

Eat whole grain, high-fiber foods

Eat fish at least twice a week

• Choose fish – salmon, trout, and herring – that are rich in heart healthy omega-3 fats

Limit saturated fat to less than 7% of calories, trans fat to less 1% of calories, and cholesterol to less than 300 milligrams a day

• Choose low fat and nonfat dairy products
• Eat lean meat and poultry without skin
• Eat soy and vegetables protein sources
• Limit foods with hydrogenated fats

Limit foods and beverages with added sugar

Use less salt and choose foods lower in salt

Drink alcohol in moderation: no more than 2 drinks a day for men, 1 drink a day for women

When you eat out, try to follow the recommendations listed above and keep portion sizes reasonable.

Because of the overwhelming evidence that tobacco increases the risk for heart disease, as well as cancer and other serious illnesses, the American Heart Association also recommends against smoking, use of tobacco products, and exposure to second-hand smoke.