Eating Well

Diets and Eating Patterns

The American Heart Association's Nutrition Committee strongly advises these fat guidelines for healthy Americans over age 2:

Limit total fat intake to less than 25–35 percent of your total calories each day;
Limit saturated fat intake to less than 7 percent of total daily calories;
Limit trans fat intake to less than 1 percent of total daily calories;
The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

The AHA also recommends:

Use up at least as many calories as you take in. Include regular physical activity, at least 30 minutes per day.
Eat a variety of nutritious foods from all the food groups.
Eat less of the nutrient-poor foods.
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
Select fat-free, 1 percent fat, and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.
Cut back on beverages and foods with added sugars.
Choose and prepare foods with little or no salt. Aim to eat less than 1,500 milligrams of sodium per day.
If you drink alcohol, drink in moderation. That means one drink per day if you’re a woman and two drinks per day if you’re a man.
Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes.