The 美国心脏协会 Diet 和 Lifestyle Recommendations

A healthy diet 和 lifestyle are the keys to preventing 和 managing cardiovascular disease. 这并不像你想的那么难. Remember, it’s the overall pattern of your choices that counts. Make the simple steps below part of your life for long-term benefits to your health 和 your heart.

Use up at least as many calories as you take in.

Start by knowing how many calories you should eat 和 drink to maintain your weight. Nutrition 和 calorie information on food labels is typically based on a 2,000-calorie-per-day diet. You may need fewer or more calories depending on several factors including age, 性别和身体活动水平.
Increase the amount 和 intensity of your physical activity to burn more calories.
目标至少是 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week. Ideally, your activity should be spread throughout the week.

Regular physical activity can help you maintain your weight, keep off weight that you lose 和 reach physical 和 cardiovascular fitness. If it’s hard to schedule regular exercise, look for ways to build short bursts of activity into your daily routine such as parking farther away 和 taking the stairs instead of the elevator.

Eat an overall healthy dietary pattern that emphasizes:

各种各样的水果和蔬菜
Whole grains 和 products made up mostly of 全谷物
健康的蛋白质来源 (主要是豆类等植物，和坚果; 鱼和海鲜; low-fat or fat-free dairy; 和, if you eat meat 和 poultry, ensure it is lean 和 unprocessed.)
非热带液体蔬菜油 such as canola, corn, olive, soybean 和 sunflower 油.
最低限度加工食品
最小摄入量添加糖
很少或不含的食物盐
Limited or preferably no alcohol intake

Apply this guidance wherever food is prepared or consumed.

It is possible to follow a heart-healthy dietary pattern regardless of whether food is prepared at home, 在餐厅或网上订购，或作为熟食购买. 读了营养成分和成分列表 on packaged food labels to choose those with less sodium, 添加糖和 saturated fat. 寻找心部裂纹马克 to find foods that have been certified by the 美国心脏协会 as heart-healthy.