(aim to fill ½ your plate)
Choose more dark green, red and orange fruits and vegetables daily. Enjoy tomatoes, red, yellow or green peppers, sweet potatoes, broccoli, peas, red cabbage, apricots, oranges, mango, all berries, dried fruit, kiwi and melons. (if you are taking coumadin/warfarin make sure your intake of vegetables high in vitamin K is the same from day to day).
What is sodium?
The chemical name for table salt is sodium chloride. This is the most common form of sodium. 1 tsp of salt contains approximately 2300 mg of sodium.
Salt substitutes such as "No Salt" contains potassium instead of sodium. Check with your Primary health care provider, pharmacist or friendly cardiac rehabilitation dietitian prior to consuming this product.
Salt is an acquired taste, as you reduce your salt intake your taste buds will adjust with time
Make your taste buds tingle!!! Dietitians of Canada
Health Canada's recommendations on caffeine intake for women of child-bearing age and children were lowered in 2003 based on new research. For the rest of the general population of healthy adults, the long-standing advice still applies of no more than 400mg of caffeine per day, the equivalent of about three 8-oz (237ml) cups of brewed coffee.
Making changes to your diet can help decrease your risk for further heart disease. High blood cholesterol is a risk factor for heart disease but it is a factor that can be changed with diet and medication. When considering diet changes it is important to remember to make changes slowly. Think about how you are eating right now and gradually make changes to your diet. Foods high in saturated and trans fat increase blood cholesterol, the information provided will help you make the necessary changes.
To help balance your meals: view Canada's Food Guide
Eat a variety of foods from each food group daily
Each meal should contain 3 to 4 of the 4 food groups
Eat 3 small meals with small snacks, instead of 1-2 large meals
To achieve and maintain a healthy weight food portions/how much you eat counts
Consider when planning your meals the Healthy Plate.
(Protein: Aim to fill ¼ of your plate)
The good, the bad, the ugly - Dietitians of Canada
Replace some of your meat choices with dried peas, beans and lentils. They can be added to soup, sauces, salads and casseroles. They are also heart healthy food choices.
As you begin to add fibre into your diet, you should do so gradually and spread the high fibre foods out over the day. This will help avoid the gas and bloating that can come from adjusting your diet too fast. It is also important to increase your fluid intake so fibre can work properly caution with fluids restrictions discuss with your primary health care provider.
Fiber food source
Heart Healthy Cookbooks
Heart Smart ; 2006, Bonnie Stern, ISBN: 0679314121
Heart Smart Cooking for Family and Friends: Great recipes, menus and ideas for casual entertaining
2000, Bonnie Stern, ISBN: 0679310037
Anne Lindsay’s New Light Cooking 2006, Anne Lindsay, ISBN: 0679314881
The New Lighthearted Cookbook: Recipes for heart healthy cooking 2005, Anne Lindsay, ISBN 1552636291
Eat, Shrink & Be Merry!: Great tasting food that won’t go from your lips to your hips 2005, Janet & Greta Podleski, ISBN: 0968063136
Crazy Plates: Low-fat food so good, you’ll swear it’s bad for you! 1999, Janet & Greta Podleski, ISBN: 0968063128
Simply Great Food 2007, Dietitians of Canada, ISBN: 0778801551
Cook Great Food 2002, Dietitians of Canada, ISBN: 0778800466
Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in the Diet 2006, American Heart Association, ISBN: 0609809687
Check with your local library or bookstore regarding the availability of these books.