The American Heart Association (AHA) published guidelines known as the AHA Dietary and Lifestyle Recommendations.

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To achieve and maintain heart-healthy eating, we need to remember the following guidelines:

Eat a variety of fruits and vegetables. Choose five or more servings of whole fruits and vegetables – especially dark green, orange or yellow – each day.

Eat a variety of grain products, especially whole grains, choosing six or more servings per day.

Include low-fat or fat-free dairy products, fish (at least two servings per week), beans, poultry with skin removed and lean meats.

Limit cholesterol-raising fats such as saturated fats and trans fats. Limit fried foods, products made with partially hydrogenated vegetable oils, tropical oils (e.g., palm kernel oil, palm oil or coconut oil) and egg yolks. Instead, choose fats and oils with two grams or less saturated fat per tablespoon. In addition, limit dietary cholesterol intake to less than 300 mg per day.

Balance the total number of calories you eat with the total energy used each day to maintain a healthy body weight.

Maintain a level of physical activity that keeps you fit and matches your calorie intake to maintain a healthy body weight. Participate in at least 30 minutes of physical activity on most days. For weight loss, you must participate in physical activity that will expend more calories than you eat.

Limit intake of foods that are high in calorie content and low in nutrition including foods with a high sugar content such as soft drinks or candy.

Consume less than 2,400 milligrams of sodium per day. This is about a teaspoon of salt per day. People with high blood pressure (hypertension) should strive for even lower intake. Avoid salty foods and cut back on adding salt to your foods during or after cooking. Check food labels for salt content of packaged foods.

Limit alcohol intake to no more than one alcoholic drink per day for women and no more than two drinks for men. (One drink = 12 ounces of beer, 4 ounces wine, 1.5 ounce of 80-proof spirits or 1 ounce of 100-proof spirits.)

Consider Superfood as part of your daily eating habits. Natural, whole foods known as superfood contain a broad range of nutrients that feed your body and your mind.

Click Here to learn more about superfood.