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The American Heart Association gudelines state that to have a healthy heart foods high in saturated fat, trans fat and/or cholesterol, such as whole-milk dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks should be consistently limited. Instead choose foods low in saturated fat, trans fat and cholesterol. Here are some helpful tips:

Eat a variety of fruits and vegetables. Choose 5 or more servings per day.
Eat a variety of grain products, including whole grains. Choose 6 or more servings per day.
Eat fish at least twice a week, particularly fatty fish.
Include fat-free and low-fat milk products, legumes (beans), skinless poultry and lean meats.
Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola, corn, safflower, soy bean and olive oils.

Cakes, burgers, tacos, and pizza should be limited to rare occassions.

Calorie Level	Total Fat 30% or less (grams)	Saturated Fat less than 10% (grams)	Saturated Fat less than 7% (grams)
1200	40 or less	less than 13	less than 9
1500	50 or less	less than 17	less than 12
1800	60 or less	less than 20	less than 14
2000	67 or less	less than 22	less than 16
2200	73 or less	less than 24	less than 17
2500	83 or less	less than 28	less than 19
3000	100 or less	less than 33	less than 23

Click HERE to calculate your daily fat intake.

Click HERE to go to the American Heart Association Web site to read more about what will give you a healthy heart.

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