YOUR HEALTHY HEART TOOLKIT: LET’S GET STARTED!
Start lowering your cholesterol and exercise your Freedom to Snack™: Consume at least 0.4 grams of plant sterols twice per day* as part of a healthy heart diet low in saturated fat and cholesterol.
*For a total amount equal to two 1 oz servings of all-natural Corazonas Chips or one Corazonas Oatmeal Square. How easy is that?
For plant sterols (ours or anyone else’s) to do their cholesterol-lowering job, they must be consumed with an adequate amount of healthy fat – about 10 grams total. So if you’re eating our tortilla chips (7 grams of fat per serving), you’ll need to get 3 more grams of fat – about the amount in one serving of a lean protein source like 1 ounce of lowfat cheese, 1 ounce of salmon or 1/8 of an avocado.
Sound easy? Sound delicious? You’re right, twice.
- Salmon and other omega-3-containing fatty fish like rainbow trout, sardines, anchovies, white albacore tuna, mackerel, and herring
- Canola oil and flaxseed oils are also awesome omega-3 sources, so no worries if you’re not a fan of fish
- Soluble fiber-filled foods like the oats in Oatmeal and oat bran
- Fruits and Veggies
- Walnuts, almonds, cashews, hazelnuts, pecans and pistachios– these are all rich in omega-3 fatty acids and plant sterols, both of which help reduce cholesterol levels.
Want to learn how and why the foods on this list are cholesterol lowering superfoods? Check out the details >>
Nutrition Facts labels are intended to help you make healthier food choices, but they can be extremely difficult to read. Required information like fat, sugar and protein are standard, but details on specific nutrients can vary depending on the food product.
Reading the Nutrition Facts label to determine the most healthful food choices is a great habit to get in. Being knowledgeable about the amount of fat, sodium, and fiber in the foods you eat can help you decide whether a food or beverage fits in to your eating plan or is appropriate if you have certain health conditions, such as high blood pressure or high cholesterol. It also enables you to compare similar products to see which one might be a healthier choice.
The more practice you get reading food labels, the better you can become in using them as a tool to plan your healthy, balanced diet.
Vegetables and Fruits:
Eat a variety of vegetables and fruits. Quick tip: buying in season saves money!
- Fresh vegetables such as tomatoes, cabbage, broccoli, and spinach
- Leafy greens for salads
- Canned vegetables low in sodium (salt)
- Frozen vegetables without added butter or sauces
- Fresh fruits such as apples, oranges, bananas, pears, and peaches
- Canned fruit in 100% juice, not syrup
- Dried fruit
- Frozen berries without added sugar
- Fat-free or low-fat (1%) milk
- Cheese (3 grams of fat or less per serving)
- Fat-free or low-fat yogurt
Breads, Cereals and Grains
For products with more than one ingredient, make sure whole-wheat or whole-grain is listed first.
- 100% whole-wheat bread
- Whole-grain breakfast cereals like oatmeal
- Grains such as brown rice, barley, and bulgur
- Whole-wheat or whole-grain pasta
Meat, Beans, Eggs, and Nuts:
Choose lean cuts of meat and other healthy heart diet foods with protein.
- Chicken and turkey breast without skin
- Pork: leg, shoulder, tenderloin
- Beef: round, sirloin, tenderloin, extra lean ground beef
- Beans, lentils, dried peas
- Eggs and egg substitutes
- Nuts and seeds
Fats & Oils:
Keep saturated fats to a minimum. Look for products with “no trans fats.”
- Margarine and spreads (soft, tub, or liquid) with no trans fats
- Vegetable oil (canola, olive, peanut, or sesame oil)
- Non-stick cooking spray
- Light or fat-free salad dressing and mayonnaise