My Heart-Healthy Plate

My Heart Healthy Plate - vegetables, protein, whole grains and fruitNutrition plays such an important role in the fight against heart disease. Use the My Heart-Healthy Plate guide to help you make smart choices about the food you eat.

Download My Heart-Healthy Plate

Descarger mi plato saludable para el corazón

Non-starchy vegetables and fruit

Fill half your plate with a variety of non-starchy vegetables, such as leafy greens, broccoli, carrots, Half of Heart Healthy Plate - Non-staarchy fruits and vegetablespeppers or cabbage, and whole fruit. Eat more vegetables than fruit. Limit juice and dried fruits.

Protein

Protein portion of My Heart-healthy plate

Fill a quarter of your plate with protein sources such as fish, skinless poultry, beans, lentils, nuts and tofu. Limit red meat and cheese; avoid processed meats such as cold cuts and bacon.

Whole grains, starchy vegetables and legumes

Whole GrainsFill a quarter of your plate with whole grains, such as brown rice, whole-wheat pasta, barley, quinoa,oats or whole-wheatbread, or other healthy starches including sweet potatoes, acorn squash, beans or lentils. Limit white bread, white rice, and fried potatoes.

Healthy Fats

Choose small amounts of healthy oils (such as olive and canola) for cooking or to flavor foods. Nuts, seeds and avocados also contain healthy fats. Limit or avoid butter, lard, tropical oils (coconut, palm), and stick margarine.

Dairy and Non-Dairy Alternatives

Choose one to three servings of non-fat (skim) milk or yogurt every day; non-dairy alternatives such as soy, rice, or almond milk are fine. A serving is 8 oz. Choose yogurt with less than 15 grams of sugar per serving.

Beverages

Drink mostly water or other calorie-free beverages, such as coffee or tea. Avoid sugary drinks.


For more information about preventing heart disease, visit OHSU's Heart Disease Prevention Program