Excess salt consumption is linked to high blood pressure, a risk factor for heart disease. Limit processed and packaged foods which are high in sodium. Season your food with herbs and spices instead of salt. When buying packaged food, compare labels and choose the product with lower sodium.
Omega-3 fatty acids are essential for heart health, reducing the risk of arrhythmias and decreasing triglycerides levels. Incorporate fatty fish like salmon, mackerel, and sardines into your diet at least twice a week. For vegetarians, sources of omega-3 include flaxseeds, chia seeds, and walnuts.
Whole foods offer a more balanced range of nutrients compared to supplements. A diet rich in fruits, vegetables, whole grains, and lean proteins provides essential vitamins and minerals for heart health.
Trans fats increase LDL cholesterol and decrease HDL cholesterol, significantly raising the risk of heart disease. Avoiding foods with hydrogenated oils, commonly found in processed and fried foods, is key for heart health.
Nuts and seeds are great sources of heart-healthy nutrients. They contain unsaturated fats, omega-3 fatty acids, fiber, and vitamins. Include a variety of nuts like almonds, walnuts, and flaxseeds in your diet, but be mindful of the portion sizes as they are high in calories.
Processed foods often contain unhealthy levels of fats, salt, and sugar. Opt for fresh or minimally processed foods. When you do eat processed foods, check the labels for nutritional excerpt and choose options lower in sodium and sugar.
High salt intake is linked with high blood pressure, a major risk factor for heart disease. Reducing salt in your diet can help keep your blood pressure in check and reduce strain on your heart.
Herbs and spices are a healthy way to add flavor to your food without the need for extra salt or fat. Experiment with different herbs like basil, oregano, or rosemary, and spices like turmeric or ginger to enhance your meals.
Low-fat dairy products provide essential nutrients without the high levels of saturated fat found in full-fat dairy. These alternatives can help in maintaining a healthy weight and reducing the risk of heart disease.
Plant based eating – a diet rich in fruits, vegetables, legages, and whole grains can provide essential nutrients and antioxidants, reduce the risk of heart disease, and improve overall heart health.
