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If you’re new to nutrition information for people with heart disease, you may be a bit confused about the nutrition facts label. So much tiny print with plenty of confusing words. What does it all mean, and what should you look for?
Believe it or not, reading the food label doesn’t have to be hard. In this article, I’m sharing important heart-healthy eating label reading tips so that you can confidently read the label and make heart-healthy food choices.
Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.
We’ll begin at the top of the label and work our way down.
Servings per Container
When you first look at the label, you’ll see this phrase under the large, bolded heading “Nutrition Facts.” For many kinds of foods, the package usually includes multiple servings. This may be helpful if you’re preparing food for several people and you want to estimate how many containers of the food you’ll need to ensure that everyone is served.
It also assumes that you will probably not eat the entire package all at once. If you’re the only one eating that particular food, the servings per container notation can help you determine how long it will take you to finish the package.
For many kinds of foods, the package usually includes multiple servings.
Serving Size
Next up is serving size. This is an important line of text. The serving size is the amount of food that the manufacturer believes to be a reasonable portion. It may not always follow what a recommended serving size of a food is in relation to the Dietary Guidelines, but it does provide a good starting point for portion control.
Another important point to note about the serving size is that all of the information on the label below it tells how much of those nutrients are in that particular serving size. For example, if one serving of the food is 1 cup, then the calories, fat, cholesterol, etc. on the label will reflect how many calories, fat, cholesterol, etc. are in 1 cup of the food.
This reality is significant because the nutrients you’re consuming will change based upon how much of the item you eat or drink. If you eat less than the serving size, then the calories, for example, will be less than on the label. If you eat more than the serving size, then the calories will be greater than listed on the label.
You will need to perform some basic math calculations to figure out how much of a nutrient you’re getting if you plan to eat more or less than the listed serving size.
…All of the information on the label below it tells how much of those nutrients are in that particular serving size.
Calories
Following serving size is the calories line. Calories are a measure of the amount of energy a food gives you. Since everyone’s goals are different, you don’t necessarily need to count calories. But do know that the higher the number, the more energy the food will provide.
If you’re interested in counting calories, I would advise you to check with your dietitian about the amount of calories per day that is right for you. Calorie needs may be higher or lower depending upon multiple factors, such as activity level, age, and amount of lean muscle mass you may have.
Calories are a measure of the amount of energy a food gives you.
Total Fat
After calories comes total fat. This number tells you how much fat (from the 4 main types of fats) is in one serving of the food. Although the number may be higher than 0, the food can still be good for you if it contains “good fats,” which we’ll discuss in a bit.
Although in times past a “low-fat diet” was thought to benefit heart health, nowadays we have more research demonstrating how beneficial certain fats can be for our hearts. This is why the total fat number doesn’t always tell the whole story of a food’s actual nutritional benefit.
In the following paragraphs we’ll break down the types of fats listed on the label and what to look for.
Saturated Fat
Based on what we know now, the lower this number is, the better. Watching this number may help lower your LDL cholesterol level.1
Recommendations on a reasonable total amount of saturated fat per day varies—it can be as low as 5-6% of daily calories1 (per the American Heart Association) or up to 10% of daily calories2 (per the Dietary Guidelines for Americans). For many people, keeping the amount you eat to under 15-20 grams per day is a good start.
Trans Fat
After saturated fat comes trans fat. Trans fat has been found to increase the risk of heart disease, stroke, and diabetes.3
For the most part, foods shouldn’t contain trans fat. Some foods contain it naturally in very small amounts; but as for lab-produced trans fats (such as partially hydrogenated oils), these are generally not added to foods anymore.2
However, there can be exceptions; always check the label and read over the ingredients list to be sure. Again, look for the term “partially hydrogenated oil” and try to avoid foods containing it.
Mono- and Polyunsaturated Fats
Next on the label are the categories of fats that may not always be listed. When you are looking at the label and noticing that the saturated and trans fats don’t seem to add up to the total fat number, it could be that the food contains some mono- and/or polyunsaturated fat.
These 2 types of fats are most often associated with healthy dietary patterns in research studies. Monounsaturated fat is a particularly heart-healthy type of fat. An example of where you would see a decent amount of monounsaturated fat is on the label of a bottle of olive oil.
If a food contains more of these fats and a lower amount of saturated fat, it may be a more beneficial option to choose.
…The total fat number doesn’t always tell the whole story of a food’s actual nutritional benefit.
Cholesterol
Cholesterol follows the fats in order on the label. Dietary cholesterol has been a hotly debated topic over the years. While it may affect some people’s cholesterol levels more than others,4 not all foods higher in cholesterol need to be excluded from your diet.
For example, eggs contain valuable nutrients even though they are higher in dietary cholesterol. Shrimp is low in fat even though it contains more cholesterol. The key with these foods is balance.
As a general suggestion, try to look for low cholesterol amounts on the label when choosing your foods; but don’t be afraid to eat eggs and shrimp a few times a month if they are foods you enjoy. Be sure to talk to your doctor and dietitian about how much dietary cholesterol is right for you.
Not all foods higher in cholesterol need to be excluded from your diet….Be sure to talk to your doctor and dietitian about how much dietary cholesterol is right for you.
Sodium
After cholesterol comes sodium. At this point, a helpful range of sodium per day for heart patients is 1500-2000 milligrams (mg). Some people may need more than 2000 mg per day due to activity levels and environment. Check with your doctor and dietitian about how much sodium is right for you.
And if you’re struggling to figure out how much sodium per item you should choose, check out this helpful guide: How much sodium should I eat per day? | American Heart Association
…A helpful range of sodium per day for heart patients is 1500-2000 milligrams.
Total Carbohydrates
Following sodium is the total carbohydrate line. Similar to the total fat line, this number may be higher than the number you would get if you added the fiber and sugar numbers together from the lines below. The reason is that there are other types of carbohydrate in a food besides fiber and sugars; they just are not required to be listed on the label.
Checking the total carbohydrate amount may be helpful if you have diabetes, since monitoring your carbohydrate intake can help with blood sugar control. But also considering the fiber and added sugar content of the food you’re choosing can be helpful in determining the nutritional value of a food. We’ll discuss this more in the next sections.
For many people, a minimum of 130 grams of carbohydrate per day is recommended.5 Your needs may vary depending upon your goals and activity level, so check with your doctor and dietitian for more specific recommendations.
Now let’s break down the carbohydrate topic a little more.
Dietary Fiber
The first subcategory of total carbohydrate is dietary fiber. Fiber helps with blood sugar regulation, overall satiety, and promoting healthy bowel movements. You will usually find dietary fiber more often in plant foods.
Most people need anywhere from 21 to 38 grams of fiber per day.5 This depends mainly on your age and gender. Choosing foods with more than 2 grams of fiber per serving can help you meet your fiber needs more easily.
Total Sugars and Added Sugars
Next we’ll move on to the sugars subcategory. There are 2 lines devoted to the sugar content of a food. Each line serves an important purpose.
The total sugars line tells you how much sugar, both naturally occurring and added in by the food manufacturer, a food contains. In some foods, the total sugar amount may seem high, but that doesn’t always tell the whole story.
The added sugars line is the one to be most aware of—this is the extra sugar that the manufacturer added in to a food. Oftentimes foods that contain more added sugars are foods that are lower in nutritional value. They may be higher in calories, saturated fat, and sodium.
These foods are more often associated with a dietary pattern that is less nutritious. That is why the American Heart Association and the Dietary Guidelines recommend limiting added sugars as much as possible. The goal is to improve overall diet quality by doing so.
The recommendation from the American Heart Association is to limit added sugars to about 25 grams per day for women and 36 grams per day for men.6 While it may be challenging for you, you may at least want to aim for less added sugar in your eating pattern overall—scale it down as you feel able.
…Considering the fiber and added sugar content of the food you’re choosing can be helpful in determining the nutritional value of a food.
Protein
Next on the label is protein. Protein is an important nutrient that we need to consume every day. For most people, protein needs actually increase as you age5; so label reading on this one is pretty important!
When checking the nutrition facts label for protein content, it pays to look for a few things. If your goal is to find good sources of protein, you may want to consider aiming for at least 10 grams of protein for a snack item. Entree items will vary, but for many people, aiming for 20-30 grams of protein per meal is a reasonable target.
Additionally, when looking for foods higher in protein, aim for ones that are lower in saturated fat, as was mentioned earlier.
For most people, protein needs actually increase as you age….
Vitamins and Minerals
The last major section on the food label is the list of 4 different vitamins and minerals—Vitamin D, calcium, potassium, and iron. These particular nutrients are deemed particularly important for Americans to be aware of in the foods they are consuming.
As everyone is different, talk to your doctor and dietitian about the values of these nutrients that are right for you.
These particular nutrients are deemed particularly important for Americans to be aware of in the foods they are consuming.
Percent Daily Values
The last area of note on the nutrition facts label is that of percent daily values. They are based on a 2000 calorie diet; however, these values may help you to make healthier choices for your heart if you think about a few things there.
First, check the saturated fat percentage. While amounts may be different for different people, if you’re seeing a percentage of 20% or more, you may want to find another item.
Second, if you’re looking at sodium, aim for a lower percentage. Some people like to look for 10-20% or less. If you see an amount greater than 20%, the item may be too high in sodium to really benefit your heart.
Third, aim for increased fiber. Higher percentages are good on this one. Consider looking for 10% or more if possible on the item you’re examining.
Fourth, watch the added sugars—aim for the lowest percentage you can.
…These values may help you to make healthier choices for your heart….
Conclusion
As you can see, reading the nutrition facts labels can help you make heart-healthy choices for the foods you’re eating each day. Although it may seem challenging, given time and practice, you’ll eventually be more confident in your ability to critically examine the label for your own benefit. Practice on this pays off in the long run!
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Sources
- American Heart Association. Saturated Fat. American Heart Association website. Updated November 1, 2021. Accessed January 19, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2020-2025. 9th Edition. 2020:1/44. Accessed January 19, 2024. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
- American Heart Association. Trans Fats. American Heart Association website. Updated March 23, 2017. Accessed January 19, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat.
- Harvard T.H. Chan School of Public Health. Cholesterol. Harvard T.H. Chan School of Public Health website. Accessed January 19, 2024. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol/.
- National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005. https://nap.nationalacademies.org/read/10490/chapter/1. Accessed January 19, 2024.
- American Heart Association. How Much Sugar Is Too Much? American Heart Association website. Accessed January 19, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much.
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