Dec 2, 2023
By: Ayush Mehrotra & Shagun Chaudhary
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Shifting toward a plant-based diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds can significantly benefit heart health. These foods are packed with nutrients, fiber, antioxidants, and phytochemicals that support cardiovascular well-being.
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Reducing saturated and trans fats found in processed foods, fried items, and fatty meats can lower LDL cholesterol levels. Instead, opt for healthier fats like those in avocados, nuts, seeds, and olive oil.
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Incorporating lean protein sources like fish, poultry without skin, tofu, and legumes helps maintain a healthy heart. These alternatives are lower in saturated fat compared to red meats.
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High sodium intake can elevate blood pressure, increasing the risk of heart disease. Limiting processed foods, canned goods, and adding less salt while cooking can help control sodium consumption.
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Consuming foods rich in omega-3 fatty acids such as fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts supports heart health by reducing inflammation and decreasing the risk of heart disease.
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Whole grains like oats, quinoa, brown rice, and whole wheat provide fiber and nutrients beneficial for heart health. They can help reduce cholesterol and lower the risk of heart disease.
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Watching portion sizes can prevent overeating, aiding in weight management. Maintaining a healthy weight is crucial in reducing the risk of heart disease and related conditions.
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Aim to fill half your plate with colorful fruits and vegetables. They are low in calories and high in vitamins, minerals, and antioxidants that promote heart health.
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Reducing intake of added sugars and refined carbs found in sodas, candies, and processed snacks can help manage weight and decrease the risk of heart disease.
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Replacing sugary beverages with water helps maintain hydration without added calories or sugars, supporting overall heart health.
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