Healthy Eating for a Healthy Heart

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A healthy diet plays a major role in reducing your risk of developing heart disease, manage cholesterol, stop gaining weight, reduce the risk of high blood pressure and diabetes.

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A healthy diet includes

  • Fruits and vegetables of different types and colors.
  • Whole grains, legumes.
  • Low fat/skimmed milk and milk products.
  • Lean meat, fish.
  • Soy products, nuts and seeds.
  • Healthy fats rich in monounsaturated and polyunsaturated fats, omega 3 fat, olive oil, avocados, nuts, oily fish, vegetables, sunflower oil.
  • Eat more fibre rich foods as fibre rich food can lower “bad cholesterol” such as whole grains, wheat cereals, fruits, vegetables, oatmeal, beans.

          Avoid:                                                   no-food-154333_960_720

  • Deep fried foods.
  • Bakery items such as pastry, cakes, sweets, doughnuts, ice cream, and candies made with a high content of sugar, cream and fats.
  • Foods high in saturated and trans fats ( Butter, Desi ghee, Margarine).
  • Junk food such as burgers, pizza, chips, French fries, sodas.
  • Full cream milk and milk products.
  • Red meat, egg yolks.
  • Too much salt and salt containing food items such as pickles, chips, sausages, soy sauce and table salt.

   

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Other ways to keep heart healthy  

  • Regular physical activity, walk for at least 30-35 minutes.
  • Limit the amount of alcohol (if taking).
  • Avoid added sugar syrups, sodas, energy drinks.
  • Reduce canned or processed foods.
  • Take small 3 meals in a day with 2-3 healthy snacks, beverages in between meals.
  • Avoid frying especially using unhealthy fats replace with grilling, boiling, poaching. If frying then use less amount of healthy oils such as sunflower and olive oil.
  • Choose foods that are lower in fats, salt and sugar.

 

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