Conquoring
the Cardiac Diet
WHAT IS THE CARDIAC DIET?
The Cardiac Diet, also known as the Heart-Healthy Diet
or the DASH Diet, is an eating plan that can help you
minimize the stress put on your heart.
Sodium,
Decreasing IncreasingCalcium,
Saturated fat, & Alcohol Potassium, and Fiber
HOW CAN I EAT A CARDIAC DIET?
Eating a diet rich in fruits and vegetables, low fat dairy, and lean
meats are key factors to consider when transitioning to a cardiac diet
<2 servings of 3 oz
cooked meat,
poultry, or fish per
day*
4-5 servings of Fruit 2-3 servings of
4-5 servings of low fat dairy
Vegetables per day* per day*
AT THE GROCERY STORE
Read Nutrition Labels to reduce Salt
Come Prepared. Pick out some recipes
and Fat intake. Look for "Low Sodium" to
each week and stick to a grocery list. This
indicate less than 140 mg per serving or
will help you stay on task and avoid buying
"Reduced Sodium" for 25% less than the
convenience foods high in fat, sugar, and
regular version. "Low fat" indicates 3g or
salt.
less per serving.
Shop the Outer Aisles First. Fresh fruit,
Choose Fresh or Frozen Fruits and
vegetables, lean meats, and dairy products
Vegetables. Canned items contain extra
are usually stored here. After, go to the
sodium. Frozen fruits and vegetables are
center aisles for whole grains, beans, and
just as nutritious as fresh with cost saving
frozen fruits and vegetables.
benefits!
How to Use Herbs and Spices
SPICE UP YOUR KITCHEN Basil- Red sauces, pastas, Italian and
Thai dishes
Ditch the salt shaker and reach for herbs and spices! Curry Powder- Indian dishes, stews,
soups, add to rice or scrambled eggs
Tips and Tricks to Reduce Sodium for a spicy twist
Look for the American Heart Association Cumin- Mexican dishes, chicken,
checkmark on the package black beans, or fish tacos.
Cinnamon- Baked oatmeal, breads,
Choose garlic powder over garlic salt
sprinkled on fruit, or added to beef
Try your food before reaching for the salt shaker.
dishes for a deeper flavor
You may be grabbing the salt out of habit.
Paprika- BBQ rubs and marinades,
Select your condiments carefully. Ketchup, ranch adds a smoky flavor
dressing, and mayonnaise often contain high Rosemary- Breads, pork, lamb, or
roasted vegetables
amounts of salt
ADDITIONAL RESOURCES
Contact Mercy Cardiac Rehab Center to receive additional
education on heart-healthy living and counseling for stress
reduction.
Phone: (314) 525-4091
Address: 10012 Kennerly Rd, Suite 105 St. Louis, MO 63128
American Heart Association- Recipes, health topics, other resources
https://www.heart.org/
*Based of 2000 calorie/day diet
S O U R C E S : A M E R I C A N H E A R T A S S O C I A T I O N
DAILY CHECK-LIST
Fruit
-1 med whole fruit
-1/4 cup dried fruit
-1/2 cup frozen or canned fruit
-6 oz. fruit juice
Vegetables
-1 cup raw leafy
-1/2 cup cooked
-6 oz. vegetable juice
Dairy- Skim or 1%
- 8 oz. milk
- 1 cup yogurt
- 1 1/2 oz. cheese
Protein or Lean Meat
- 3 oz. cooked lean meat, skinless
poultry, or fish
Grains
- 1 slice whole grain bread
-1 cup whole grain cereal
-1/2 cup cooked pasta or rice
4-5 servings / week
Nuts, Seeds, Dry Beans
-1/2 cup cooked beans
-1 tbsp. seeds
-1/3 cup nuts
Fats/ Oils
- 1 tsp margarine or butter
- 1 tbsp. light salad dressing
- 1 tsp vegetable oil
Water
-Men: 15 cups or 7 water bottles
-Women: 11 cups or 5 water bottles
Exercise: 30-60 minutes of
aerobic exercise 4 days/week
