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Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
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Reduce the intake of saturated fats found in red meat and full-fat dairy products. Instead, choose healthier fats like those from olive oil, avocados, nuts, and fatty fish.
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Incorporate sources of omega-3 fatty acids, such as salmon, mackerel, walnuts, and flaxseeds, into your diet. These fats help reduce inflammation and lower the risk of heart disease.
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Aim to consume less than 2,300 mg of sodium per day. This can help maintain healthy blood pressure levels. Opt for herbs and spices to flavour your food instead of salt.
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Be mindful of portion sizes to help control calorie intake and maintain a healthy weight. Using smaller plates and measuring servings can aid in this effort.
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Reduce consumption of foods and beverages high in added sugars. Excess sugar can contribute to weight gain and increase the risk of heart disease.
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Drink plenty of water throughout the day. Limit sugary drinks and excessive caffeine, as these can impact heart health negatively.
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If you choose to drink alcohol, do so in moderation. Excessive alcohol consumption can lead to high blood pressure and other heart issues.
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By following these rules, you can create a balanced diet that supports heart health and overall well-being.