Heart-Check Mark

Heart disease is the number one killer of Americans so it is an important topic to discuss. Looking for the American Heart Association's Heart-Check mark on food packaging in the grocery store is a great way to eat a heart healthy diet. 

To be certified, the product has to meet certain requirements for specific nutrients per serving:

Total Fat: Less than 6.5 g
Saturated Fat: 1 g or less and 15% or less calories from saturated fat
Trans Fat: Less than 0.5 g (and label serving)
Cholesterol: 20 mg or less
Sodium: 480 mg or less (also per label serving)
Beneficial Nutrients: 10% or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber)

Following a heart healthy diet helps reduce cholesterol, blood pressure, triglycerides and even helps aid in weight loss. Below are the list of dietary and lifestyle changes needed for ideal heart health.

1. Eat a diet rich in fruits and vegetables.
2. Choose whole grain foods that are high in fiber. 
3. Limit saturated fat, cholesterol, trans fat by eating lean meats and choose fat-free and low-fat dairy products.
4. Minimize added sugar in foods and beverages.
5. If you do drink alcohol, drink in moderation.
6. Choose low sodium foods and minimize added salt to foods.