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Kelsey-Seybold Clinic – Your Health Resources

Basics of Heart-Healthy Eating on the Run

January 16, 2018

It’s not always easy to eat a heart-healthy diet when your schedule is chock full of activity after activity. When you don’t have much time to cook or you’re at a restaurant, eating healthy can be a challenge. Use our guide to make choosing healthy options a bit easier.

Remember, good heart health requires a diet low in saturated and trans fats, high in fiber, and low in sodium. Aim to keep sodium consumption under 1,500 mg per day. If you consume alcohol, the limit is one beverage per day for women and two beverages per day for men. A serving is 5 oz of wine, 12 oz of beer, and 1.5 oz of 80-proof whiskey. Alcohol, in moderation, can enhance heart health by increasing the HDL cholesterol (good cholesterol), but in excessive amounts it can hinder heart health.

Heart-Healthy Food Category In The Grocery Store At Restaurants
Vegetables
  • Packaged fresh spinach, green beans, broccoli, carrots, etc. that can be easily steamed in the microwave
  • Vegetables you can steam on the stove like squash, asparagus, cabbage, cauliflower, and broccoli
  • Salad with little or no dressing
  • A "veggie" plate, with steamed vegetables
  • Lean proteins and low-fat dairy
  • Skinless chicken breast for grilling
  • Sliced turkey (with the American Heart Association's check mark) for sandwiches
  • Legumes and beans
  • Low-fat cheeses, yogurt and milk
  • Grilled, baked or poached fish
  • Steamed seafood
  • Ceviche (lemon cooked fish and shellfish)
  • Grilled chicken sandwich on a whole wheat bun
  • Always ask to have your food grilled "dry," without oil/butter
  • Fruits
  • Bananas (rich in potassium and an easy-to-pack snack)
  • Apples, star fruit and berries (rich in fiber)
  • Fresh fruit desert (no dip or sauce)
  • Side order of fruit
  • Whole grains
  • Whole grain bread (at least 3 grams of fiber per slice)
  • Quick-cooking brown rice
  • Whole wheat pasta
  • Whole grain breads
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