Yakima Heart Center

Eat Right

October 05, 2012

Improving your diet will help you control your cholesterol, blood pressure, and blood sugar. It also may help you lose weight if you’re overweight or obese, which is an important step for lowering heart disease risk.

According to the American Heart Association, an adult consuming 2,000 calories daily should aim for:

  • Fruits and vegetables: At least 4.5 cups a day
  • Fish (preferably oily fish): At least two 3.5-ounce servings a week
  • Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
  • Sodium: Less than 1,500 mg a day
  • Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
  • Other Dietary Measures:
    • Nuts, legumes and seeds: At least 4 servings a week
    • Processed meats: No more than 2 servings a week
    • Saturated fat: Less than 7% of total energy intake
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