Overview

Canadian experts publish dietary and lifestyle guidelines for general heart health.

These recommendations are for healthy adults at least 18 years old. These guidelines may also be useful for adults who have health problems, children, and teens. But talk to your doctor because some of these recommendations may be different.

Canada's Food Guide recommends that you make it a habit to eat a variety of healthy foods each day, limit highly processed foods, and be aware of things that can shape the food choices you make. Visit Canada's Food Guide at https://food-guide.canada.ca/en for more information.

To follow a heart-healthy diet:

• Eat a variety of vegetables and fruits every day. Dark green, deep orange, or yellow fruits and vegetables are especially nutritious. Examples include spinach, carrots, peaches, and berries.
• Eat a variety of whole grain foods every day. Include whole grain foods that have lots of fibre and nutrients. Examples of whole grain foods include oats, whole grain bread, and brown rice.
• Try to stay at a healthy weight.
• Eat foods low in saturated fat and cholesterol. Try to choose the following foods:
  • Lean meats and plant-based alternatives like beans or tofu
  • Fish, vegetables, beans, and nuts
  • Non-fat and low-fat dairy products
  • Polyunsaturated or monounsaturated fats, like canola and olive oils, to replace saturated fats, such as butter
• Limit sodium. Most people get far more sodium than they need. Try to limit how much sodium (salt) you eat. For good health, less is best. This is especially important for people who are at risk for or already have high blood pressure. Try to limit the amount of sodium you eat to 2,000 milligrams (mg) a day. ^{footnote 1}
• Limit alcohol intake to 2 drinks a week.
• Limit drinks and foods with added sugar.
• When you are eating away from home, try to follow these heart-healthy guidelines.

Some people may have special dietary needs. Older adults, young children, and people with kidney disease should talk with a dietitian or their doctor before changing their diet.