A heart-healthy diet can reduce the risk of cardiovascular disease by controlling blood pressure, cholesterol levels, and inflammation. Here are the key points:
1. Prioritize whole and nutrient-rich foods
- Fruits and vegetables: Choose a variety, especially leafy greens (such as spinach, and kale) and brightly colored varieties (such as berries, oranges, and carrots).
- Whole grains: Include oats, quinoa, brown rice, and whole wheat bread or pasta.
- Legumes: Beans, lentils, and peas are rich in fiber and protein.
2. Healthy fats
- Focus on unsaturated fats: Found in avocados, nuts, seeds, and olive oil.
- Omega-3 fatty acids: Abundant in fatty fish (such as salmon, mackerel, sardines), walnuts, and flaxseeds.
- Limit saturated fats: Reduce the intake of fatty meat, butter, and full-fat dairy products.
- Avoid trans fats: Common in processed foods and hydrogenated oils.
3. Choose lean proteins
- Prefer fish, skinless poultry, tofu, or plant-based proteins.
- Limit red meat and processed meats.
4. Reduce added sugars
- Avoid sugary drinks, desserts, and highly processed snacks.
- If needed, use natural sweeteners such as fruits instead.
5. Lower sodium intake
- Avoid processed foods, canned soups, and snacks high in salt.
- Use herbs, spices, and citrus for flavoring instead of salt.
6. Incorporate heart-friendly foods
- Nuts and seeds: Such as almonds, walnuts, and chia seeds.
- Dark chocolate: Choose varieties with 70% or more cocoa content and consume in moderation.
- Green tea: Rich in antioxidants and beneficial for heart health.
7. Stay hydrated
- Drink plenty of water and avoid sugary or high-calorie beverages.
Lifestyle Suggestions
- Control food portions and avoid overeating.
- Maintain a balanced diet that is high in fiber, low in unhealthy fats, and has moderate amounts of lean protein.
This dietary approach is often reflected in the Mediterranean diet or the DASH diet, both of which have been proven to be beneficial for heart health.
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