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|
Eat more vegetables,
fruits, whole grains, and legumes. |
|
|
Eat more fish. It is a good
source of protein and other nutrients. It
also contains omega-3 fatty acids, which may
help reduce the risk of heart disease and
stroke. |
|
|
Buy lean cuts of meat, and
eat fish, skinless chicken instead of beef.
|
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|
Eat less fat (especially butter,
coconut and palm oil, saturated or hydrogenated
vegetable fats such as Dalda, animal fats
in meats and fats in dairy products). |
|
|
Avoid saturated fats and trans
fats (e.g. fats found in butter, margarine,
salad dressing, fried foods, snack foods,
sweets, and desserts). |
|
|
Limit cholesterol consumption.
Dietary cholesterol can raise blood cholesterol
levels, especially in high-risk people. |
|
|
Limit simple carbohydrates
(regular soft drinks, sugar, sweets). If you
have high cholesterol, these simple carbohydrates
worsen the condition and may increase your
risk for heart disease. |
|
|
Avoid "fast foods"
(burgers, fried foods), which are high in
fat. |
|
|
Feed your body regularly. Skipping
meals often leads to overeating. Eating five
to six mini-meals is the best way to control
blood sugars, burn fat calories more efficiently,
and regulate cholesterol levels. |
|
|
| Other
Heart-Healthy Strategies |
|
|
Reduce weight if overweight.
The heart of an overweight person has to work
harder and over weight people tend to have
fat deposits and bad cholesterol which clogs
up arteries |
|
|
Reduce salt intake. This will
help you control your blood pressure. |
|
|
Bake, broil, steam or grill
foods instead of frying them. |
|
|
Exercise. The human body was
meant to be active. Exercise strengthens the
heart muscle, improves blood flow, reduces
high blood pressure, raises HDL cholesterol
("good" cholesterol), and helps
control blood sugars and body weight. |
|
|
Hydrate. Water is vital to
life. Be sure to stay adequately hydrated.
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