Fish
(preferably oily fish)
At least two 3.5-ounce
servings a week
Sodium
Less than 1,500 mg a day
Nuts, legumes
and seeds
At least 4 servings a week
Saturated fat
Less than 7% of total energy
intake
Fruits and vegetables
At least 4.5 cups a day
Fiber-rich whole grains
At least three 1-ounce-equivalent
servings a day
Sugar-sweetened
beverages
No more than
450 calories (36 ounces)
a week
Processed meats
No more than 2 servings a week
Quit
smoking
smoking
Exercise
for at least 30
minutes a day
for at least 30
minutes a day
Eat a heart
healthy diet
healthy diet
Maintain a
healthy weight
healthy weight
Get regular screenings
for blood pressure,
cholesterol and diabetes
for blood pressure,
cholesterol and diabetes
