The AHA Blueprint for Healthy Eating summarizes the scientific evidence on the healthiest food choices into practical tips health professionals can share with their patients to prevent cardiovascular disease. Choosing foods that provide essential vitamins and minerals; and are also low in calories, sodium, added sugar and saturated fat, helps achieve and maintain a healthy body weight, decrease risk of cardiovascular disease, and improve overall health. Build meals around vegetables, fruit and whole grains for a wide range of essential nutrients and fiber. Include a variety of protein sources low in saturated fat such as poultry, fish, legumes, and nuts and use less red meat and processed meats such as deli lunch meats, smoked or cured meats, and sausage. Red meat and processed meats are linked to increased risk of heart disease and some types of cancer, and should be consumed far less often. Choose nonfat and low-fat dairy products, or nonfat and low-fat dairy alternatives such as almond, rice, or soy-based milks that are fortified with calcium and vitamin D and contain no added sugar. While the type of saturated fat in milk, yogurt and cheese may be slightly less harmful than other types of saturated fat, it clearly does not provide heart-healthy benefits found in oils high in polyunsaturated fats like olive oil, canola oil, safflower oil, and sesame oil. Avoid tropical oils including coconut and palm-kernel oils. The majority of scientific evidence supports replacing saturated fat found in coconut and palm-kernel oils, red meat, and processed foods with healthier polyunsaturated fat.
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