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Heart Healthy Diet & Tips

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Heart Healthy Diet & Tips

When it comes to your heart’s health, what you eat plays an important role. During February, American Heart Month, AFSPA wants to offer the following tips for a heart-healthy diet: 

  • Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. 
  • Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled ‘low sodium” or “no salt added.” 
  • Get more fiber. Eat vegetables, fruits, beans, and whole grains.  

Heart Healthy Shopping List  

  • Vegetables and Fruits 
    • Fresh vegetables like tomatoes, cabbage, and carrots 
    • Leafy greens for salad, like Romaine lettuce, spinach, and kale 
    • Canned vegetables that are low in sodium 
    • Frozen vegetables without added butter or sauces, like broccoli or cauliflower 
    • Fresh fruits like apples, oranges, bananas, pears, and peaches 
    • Canned, frozen, or dried fruit without added sugars 
  • Dairy 
    • Fat-free or low-fat (1%) milk 
    • Fat-free or low-fat plain yogurt 
    • Fat-free or low-fat cheese or cottage cheese 
    • Soy milk with added calcium, vitamin A, and vitamin D 
  • Whole Grains 
    • Whole-grain bread, bagels, English muffins, and tortillas 
    • Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat 
    • Whole grains like brown or wild rice, quinoa, or oats 
    • Whole-wheat or whole-grain pasta and couscous 
  • Proteins 
    • Seafood — fish and shellfish 
    • Poultry — chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93% lean) 
    • Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean) 
    • Peas, lentils and other beans, like black beans and garbanzo beans (chickpeas) 
    • Eggs, tofu 
    • Unsalted nuts, seeds, and nut butters, like almond or peanut butter 


How AFSPA can Help 

Foreign Service Benefit Plan members have access to variety of wellness programs to help keep your heart healthy – from preventive care activities that help you earn rewards, to programs that help manage specific health conditions 

Click here to learn more about programs designed for those who may be at risk for heart disease. If you’re looking for helpful health and wellness resources, click here.    



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