Here's a list of heart-healthy foods and dietary guidelines that can help support cardiovascular health
Heart-Healthy Diet Plan
1. Fruits and Vegetables
Leafy greens (spinach, kale, Swiss chard)
Berries (blueberries, strawberries, raspberries)
Apples, oranges, bananas
Carrots, tomatoes, bell peppers, broccoli
2. Whole Grains
Oats and oatmeal
Brown rice
Quinoa
Whole wheat bread and pasta
Barley
3. Healthy Proteins
Fatty fish (salmon, mackerel, sardines, tuna)
Skinless poultry (chicken, turkey)
Legumes (beans, lentils, chickpeas)
Tofu and tempeh
Eggs (in moderation)
4. Healthy Fats
Avocados
Nuts (almonds, walnuts, pistachios)
Seeds (chia, flax, sunflower)
Olive oil and canola oil
5. Low-Fat Dairy
Low-fat or non-fat milk
Greek yogurt
Low-fat cheese (in moderation)
6. Beverages
Water (best choice)
Green tea (rich in antioxidants)
Freshly squeezed juices (unsweetened)
Limit sugary drinks and alcohol
7. Foods to Avoid or Limit
Processed meats (bacon, sausage)
Trans fats and hydrogenated oils
Excessive salt and sugar
Fried and fast foods
Refined carbs (white bread, pastries)
8. Heart-Healthy Tips
Cook at home more often
Use herbs and spices instead of salt
Read food labels for hidden fats and sodium
Practice portion control
No comments:
Post a Comment