heart healthy diet

Mountain States Cardiology
Love Your Heart Diet

Mountain States Health Alliance's heart care team wants to help you understand your diet in relation to heart disease.  Heart disease is the leading cause of death for both men and women in the United States. High blood cholesterol, high blood pressure, smoking, being overweight and physical inactivity increase your risk for heart disease. You can decrease your risk by making healthy food choices. This booklet is designed to help you select, prepare and enjoy foods for a heart-healthy lifestyle.


 Fat, Food Groups and Cholesterol

 Herbs and Spices

 Recommended Cookbooks

 Love Your Heart Recipes

 Cooking For Life Cookbook


When eaten as part of a low-fat diet, fiber can help lower your blood cholesterol. Food contains two main types of fiber:

  1. Soluble fiber may help lower blood cholesterol and blood sugar levels and reduce your risk of heart attack.
    Foods high in soluble fiber: oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, apple pulp.
  2. Insoluble fiber may reduce your risk of heart disease, although not yet proven. It holds onto water, which helps prevent constipation and reduces your risk of hemorrhoids and diverticulosis.  Foods high in insoluble fiber: whole-wheat breads and cereals, bran cereals, rye, rice and barley grains, cabbage, brussels sprouts, cauliflower, beets, carrots, turnips, apple skin.

Alcoholic Beverages **
Moderate consumption of any alcoholic beverage (red or white wine, beer or spirits) can be heart-healthy. Moderate means one drink a day for women, two for men.


Equivalent to One Drink (1/2 ounce pure alcohol): 12 ounces beer
1-1/2 ounces 80 proof spirits (bourbon, gin, rum, scotch, tequila, vodka and whiskey)
4 ounces wine (red, white, rose)



Do not drink at all if you have:

  • High blood pressure
  • High blood triglycerides
  • Liver disease
  • Ulcers
  • Severe acid reflux
  • Sleep apnea

 **A physician should approve the use of alcohol especially
     if you are taking certain medications.