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Happy Hearts

Eating for Heart Health

By Donna Smith

Breakfast cereals and bars pose their own problem since many are made from processed grains and have added sugar and fat. Choose those that have less than 5 grams of sugar and less than 25 grams of total carbohydrate per serving.

Choose fresh fruit, or fruit canned in fruit juice or light syrup.

Select fresh vegetables, frozen or low-sodium canned vegetables.

Opt for low-fat (1 percent or skim) dairy products. Dairy products include milk, yogurt, cheese, frozen yogurt, ice cream.

Buy lean cuts of beef and pork, poultry with visible fat removed, fresh fish and other seafood and eggs.

And remember, parents are nutritional role models. Making wise food choices is one habit parents want their children to pick up on. Kymberly Pratt, a mother of two from Katy, Texas, says she and her husband try hard to set a good example for two girls. "We feel like it is difficult to expect them to eat certain things if we are not modeling that behavior," she says. "This is not something that has come easy, but with my 3- and 4-year-old getting older and being able to ask why, we have found that if we model good eating habits than it is easier to explain healthy eating."

Foods that are not "heart smart" include processed foods. "These foods are usually high in saturated fat and trans-fatty acids," Owen says. "These items are listed on the food label for easy reference."

Food preparation greatly influences the fat content and the fat type. "Choose foods that have a greater amount of unsaturated fats and negligible trans-fatty acids," Owen says. "When you prepare foods at home, use olive oil, canola oil or soybean oil in place of corn oil and other vegetable oils, shortenings or margarines. If trans-fatty, acid-free shortening is available in your area, it is OK to use. Cooking sprays (less than a one-second spray) are also a good alternative."

Want to see more?

• Heart-Healthy Eating: It's Easier Than You Think
• News About Nutrition: 9 Recommendations from the 2005 Dietary Guidelines Advisory Committee
• Heart-Smart Eating with Herbs: Add Flavor Without Fat or Sodium
• Check out our Article Library.
• Talk about it!