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.

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:                                                   

• 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.

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.