1. PBRC Publication # 61
Heart 2009
Healthy Foods
Special points
of interest:
The Best
Heart
Healthy
Foods
The Best
Cuts of Meat
What are Heart Healthy Foods?
Know the Heart Healthy foods lipid levels, reduce lentils, high fiber
Important are those foods that blood pressure, and cereals and low fat
are low in saturated moderate blood insulin dairy products.
Terms
fat, cholesterol, and levels.
When A good rule of thumb
are rich in nutrients.
Shopping They also have plenty Some examples of is to build a plate with
of phytonutrients. heart healthy foods colorful foods, limit
They have been prov- includes fruits and portion size and
en to improve blood vegetables, beans and choose whole grains.
Guidelines to Use When Grocery Shopping
Inside this issue:
Key Terms Commonly Used The American Heart Association recommends no more than six
on Food Labels: ounces of cooked lean meat, poultry, fish, or seafood per day.
Cut back on foods containing partially hydrogenated vegetable oils
Fortified: Vitamins or in order to decrease the amount of trans fats in the diet. The Best Heart 2
minerals have been Fresh fruits and vegetables in their natural form provide the most Healthy Foods
added to the food in nutrients, fiber and phytochemicals.
addition to the levels Use liquid vegetable oils and soft margarine in place of hard 3
The Healthiest
that were originally margarine or shortening when cooking, to reduce the intake of
found before the food saturated fats. Choices from the
was refined. Minimize your intake of whole fat dairy products, such as butter Meat Group
and whole milk, including 2% full fat dairy products. Choose skim
Enriched: Vitamins milk instead. Know the 3
and minerals have been Avoid high sodium condiments or choose low salt when available: Important Terms
added to replace the soy sauce, Worcestershire sauce, flavored seasoning salts, pickles, When Shopping
original vitamins and and olives.
minerals that were lost When shopping, choose the least processed form of food for most
during the refining pro- fiber and nutrients. Fun Facts About 4
cess. Choose beans and lentils in place of meat for fat and cholesterol Heart Healthy
free protein sources.

2. Page 2
The Best Heart Healthy Foods
Info. Courtesy of the American Dietetic
Omega-3 Fatty Acids, Fiber, Carotene, Alpha Carotene,
Association and the Cleveland Clinic.
and Phytoestrogens.) Lycopene, Lutein, Vitamin C,
Acorn Squash (Rich in Beta Potassium, Folate, and Fiber.)
Oatmeal (Rich in Omega-3
Carotene and Lutein, B-
Fatty Acids, Magnesium, Tuna (Rich in Omega-3
Complex Vitamins, C Vita-
mins, Folate, Calcium, Magne- Potassium, Folate, Niacin, Fatty Acids, Folate, and
sium, Potassium, and Fiber.) Calcium, and Soluble Fiber.) Niacin.)
Almonds (Rich in Plant Oranges (Rich in Beta- Walnuts (Rich in Plant
Omega-3 Fatty Acids, Cryptoxanthin, Beta Car- Omega-3 fatty acids, Vitamin
Vitamin E, Magnesium, Fiber, otene, Alpha Carotene, Lute- E, Magnesium, Folate, Fiber,
Heart-Favorable Mono– and in, Flavones, Vitamin C, Po- Heart Favorable Mono– and
Polyunsaturated Fats, and tassium, Folate, and Fiber.) Polyunsaturated fats, and
Phytosterols.) Phytosterols.)
Papaya (Rich in Beta Caro-
Asparagus (Rich in Beta tene, Beta-cryptoxanthin, Definitions:
Carotene and Lutein, B- Lutein, Vitamin C, Vitamin E,
Phytoestrogens– lowers risk of
Complex Vitamins, Folate, Folate, Calcium, Magnesium,
blood clots, stroke, cardiac arrhythmi-
and Fiber.) and Potassium.) as, as well as blood pressure, LDL
cholesterol, and triglyceride levels.
Black or Kidney Beans Red Bell Peppers (Rich in
(Rich in B-complex Vitamins, Beta Carotene and Lutein, B- Phytosterols– reduces blood
Complex Vitamins, Folate, cholesterol
Niacin, Folate, Magnesium,
Omega-Fatty Acids, Calcium, Potassium, and Fiber.)
Carotenoids– has heart protective
and Soluble Fiber.) antioxidant properties.
Red Wine (Rich in Cat-
Blueberries (Rich in Beta- echins and Resveratrol.) Polyphenols– protects blood vessels,
lowers blood pressure, and lowers
carotene, anthocyanins and
Salmon (Rich in Omega-3 LDL cholesterol levels.
polyphenols,)
Fatty Acids.)
Omega 3 Fatty Acids– helps boost
Broccoli (Rich in Beta Car- the immune system, reduce blood
Soy Milk (Rich in Iso-
otene, Vitamin C, Vitamin E, clots, prevent heart attacks, increase
flavones, B-Complex Vita-
Potassium, Folate, Calcium, HDL cholesterol levels, lower triglyc-
mins, Niacin, Folate, Calci- eride levels, protect arteries from
and Fiber.)
um, Magnesium, Potassium, plaque buildup, lower blood pressure,
Brown Rice (Rich in B- and Phytoestrogens.) and have anti-inflammatory properties.
complex Vitamins, Fiber, B Complex Vitamins– protects
Spinach (Rich in Lutein, B-
Niacin, and Magnesium.) against blood clots & atherosclerosis,
complex Vitamins, Niacin,
some help to increase levels of HDL
Cantaloupe (Rich in Alpha Folate, Magnesium,
cholesterol.
Carotene, Beta Carotene, Potassium, and Fiber).
and Lutein, B complex and C Vitamins C and E– antioxidants that
Sweet Potato (Rich in Beta protect cells from free radicals.
Vitamins, Folate, Potassium,
Carotene, Vitamin A, Vitamin
and Fiber.)
C, Vitamin E, and Fiber.)
Carrots (Rich in Alpha-
Tea (Rich in Catechins and
carotene, and Fiber.)
Flavonols.)
Dark Chocolate (Rich in
Tofu (Rich in Niacin, Folate,
Resveratrol and Cocoa
Calcium, Magnesium, and
Polyphenols.)
Potassium.)
Ground Flaxseed (Rich in
Tomatoes (Rich in Beta

3. Page 3
Publication # 61
The Healthiest Choices From the Meat Group
American Heart Association The leanest pork cuts are: When choosing poultry,
recommends eating fish twice loin, chops, and tenderloin. white meat is lower in
a week to reduce the saturated fat and cholesterol
incidence of heart disease. The leanest lamb cuts are the than dark meat.
leg, arm, and loin.
Cold water fish are a good When preparing meats,
source of omega-3 fatty acids Always choose “choice” or always remove all visible fat
which lower your risk of “select” grades of meat over before cooking.
heart disease. “prime” cuts to reduce fat.
Choose dry beans, peas and
The leanest cuts of beef are : Organ meats are very high in lentils for healthy vegetarian
sirloin, chuck, loin, and cholesterol but are high in proteins that are low in fat.
round. many nutrients such fat and
water soluble vitamins, many 1 tablespoon of peanut
minerals including iron, and butter counts as a serving of
essential fatty acids. meat.
Know the Important Terms When Shopping
Fat Free = Less than 0.5 gram of of fat, 2 grams of saturated fat and The term "light in sodium" is
fat per serving. 95 milligrams of cholesterol per allowed if the food has at least 50
serving and per 100 grams of percent less sodium than a refer-
Low Fat = 3 grams or less per meat, poultry or seafood. ence food.
serving; or 3 grams per 100 grams
for a meal or main dish; 30% of Low Cholesterol = 20 milli- "High" and "Good source" focus
total calories or less grams or less per serving and 2 on nutrients for which higher
grams or less saturated fat per levels are desirable (minerals,
Reduced Fat = 25% less fat than serving. vitamins and fiber). To qualify for
the original full fat version of the the "high" claim, the food must
food. Cholesterol Free = Less than 2 contain 20 percent or more of the
milligrams per serving and 2 grams Daily Value for that nutrient in a
Low Saturated Fat = 1 gram or or less saturated fat per serving. serving. Approved synonyms for
less and 15% or less of calories
high are "rich in" or "excellent
from saturated fat. Less Cholesterol = 25% or less
source."
than the food it is being compared
Trans Fat Free = Less than 0.5 to, and 2 grams or less saturated
gram of trans fats per serving. fat per serving.
Light/Lite = 50% less fat or one- Low calorie = 40 calories or less
third fewer calories than the regu- per serving.
lar product.
Low sodium = The food con-
Lean = Less than 10 grams of fat, tains less than 140 mgs of sodium
4.5 grams of saturated fat and 95 per serving .
milligrams of cholesterol per 100
grams of meat, poultry or seafood. Sodium free: Less than 5mg per
labeled serving.
Extra Lean = Less than 5 grams

4. Fun Facts About Heart Healthy Foods
Unsaturated fats are heart healthy. When eaten regularly, fiber has been shown to lower blood
cholesterol, and keep insulin and glucose levels in check.
Fish is low in saturated fat, and it should be prepared by
baking, broiling, grilling, or broiling; rather than breading and It is recommended that we eat 25 grams of fiber a day.
frying.
skins of fruits and vegetables are a good source of fiber.
Egg whites do not contains cholesterol and are a good source Cooking vegetables can decrease the fiber content.
of protein. You can substitute two egg whites for each egg
yolk in many recipes that call for eggs. Foods high in soluble fiber include: oat bran, oatmeal,
beans, peas, rice bran, barley, citrus fruits, strawberries, and
Foods that have partially hydrogenated fats are usually high in apple pulp.
saturated fats and trans fats.
Foods high in insoluble fiber include: whole wheat breads,
Foods low in salt tend to lower your risk for high blood wheat cereals, wheat bran, cabbage, beets, carrots, Brussels
pressure. Consuming a low sodium diet can result in sprouts, turnips, cauliflower, and apple skins.
decrease in blood pressure. The recommended amount of
sodium is 2,300 mg of salt daily, or about 1 teaspoon. Whole grains, beans, legumes, nuts, fatty fish, and teas offer
complex heart protective phytonutrients.
About Pennington
The Pennington Biomedical Research Center is a world-renowned nutrition research Pennington Nutrition Series No 61, 2009
center.
Mission: Authors
To promote healthier lives through research and education in nutrition and preventive
medicine.
Beth Kalicki
The Pennington Center has several research areas, including:
Heli J. Roy, PhD, RD
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement Division of Education
Nutrition and Chronic Diseases
Nutrition and the Brain Pennington Biomedical Research Center
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance 11/09
The research fostered in these areas can have a profound impact on healthy living and
on the prevention of common chronic diseases, such as heart .disease, cancer, diabe-
tes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific com- Pennington Biomedical Research
munity and the public about research findings, training programs and research areas,
and coordinates educational events for the public on various health issues.
Center
6400 Perkins Road
We invite people of all ages and backgrounds to participate in the exciting research Baton Rouge, LA 70808
studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you (225) 763-2500
would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225)
763-3000
www.pbrc.edu