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Heart disease has been one of the major causes of illness. Diet is considered one of the most effective to prevent and treat cardiovascular conditions.
● Lower blood pressure
● Reduce inflammation
● Control cholesterol
● Reduce weight
● Enhance general cardiovascular
List of foods
Health Line Signals official website
Omega-3 Fatty Acids and Oily Fish
● Lower triglyceride levels
● Reduce inflammation
● Reduce cardiac rhythm disorders.
● Improve blood vessel health
Best Choices
● Salmon
● Mackerel
● Sardines
● Trout
● Tuna
How to Eat
● Salmon Grilled Salmon with herbs and lemon.
● Tuna salad
● Baked trout with vegetables
● Salmon on whole-grain toast (smoked).
Suggestion
3-4 oz cooked fish 1 serving
Whole Grains
Sources of fiber, vitamins, minerals and antioxidants:
● Lower LDL (bad) cholesterol
● Improve blood sugar
● Keeping the weight normal.
Best Choices
● Oats and oatmeal
● Barley
● Brown rice
● Quinoa
● Whole-wheat bread and pasta
How to Eat
● Oatmeal topped with fruit
● Red Quinoa and grilled vegetables.
● Bread sandwiches - whole grain.
Fruits and Berries
Contain a lot of fiber, potassium and antioxidants which:
● control blood pressure
● Reduce inflammation
Top Picks
● Apples
● Oranges
● Vegetables
● Grapes
● Pomegranates
How to Eat
● Berries with yogurt
● Snack and fruit
● Blend into smoothies
Be reduce:
● Saturated and Trans Fats
● Fatty meats
● Butter
● Full-fat dairy
● Fried foods
● Packaged snacks
● Added Sugars
● Sugary drinks
● Candies
● Desserts
● High-Sodium Foods
● Processed and canned foods
● Soy sauce
● Salty snacks
● Refined Carbohydrates
● White bread
● Pastries
● Many breakfast cereals
Healthy Eating:
Your Plate
● 1/2 vegetables and fruits
● 1/4 whole grains
● 1/4 skinless white fish, trimmed legumes, nuts.
Cook More at Home
● Liquid and solid fat and sodium.
● Flavor Without Salt
● Take herbs, garlic, lemon and spices.
● Choose Whole Foods
● Less processed foods
● Snack Smart
● Nuts, fruit, seeds, yogurt
● Drink Water
● Avoid sugary beverages
Meal Plan:
Breakfast
● Berry, almond, and chia seeds oatmeal.
Lunch
● Salmon grill salad and salad dressing of olive oil.
Snack
● Peanut butter on Apple.
Dinner
● Spinach lentil soup
● Dessert
● Dark chocolate
Conclusion
A heart-friendly diet is not a matter of strict limitations, it is a matter of making healthy nutrition choices. Focus on:
● Omega-3-rich fish
● Fruits and vegetables
● Whole grains
● Legumes
● Nuts and seeds
● Healthy oils
● Herbs and spices
Heart patients will be able to build the levels of cholesterol, deal with blood pressure, and decrease inflammation.
Reminder:
The significant changes in your diet should always be discussed with a doctor.