29/09/2024
TAKE CARE OF YOUR HEART
1. Control portion sizes
• Use a small plate or bowl to help control your portions.
• Eat more low-calorie, nutrient-rich foods such as fruits and vegetables.
• Avoid or eat smaller amounts of high-calorie, high-sodium foods. These include refined, processed and fast foods.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. They're also low in calories and rich in fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Eating more fruits and vegetables also may help you eat less high calorie food.
3. Choose whole grains
Whole grains are good sources of fiber and other nutrients that play roles in heart health and controlling blood pressure.
4. Limit unhealthy fats
Limit the amount of saturated and trans fats you eat. This helps lower your blood cholesterol and lower your risk of a common heart condition called coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis. And that can raise the risk of heart attack and stroke.
5. Choose low-fat protein sources
Lean meat, poultry and fish; low-fat or fat-free dairy products; and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties. And choose skim milk rather than whole milk.
Fish is healthier than high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.
Legumes — beans, peas and lentils — also are good low-fat sources of protein. They contain no cholesterol, making them good substitutes for meat. Eating plant protein instead of animal protein lowers the amounts of fat and cholesterol you take in. It also boosts how much fiber you get.
6. Limit and reduce sodium and salt
High blood pressure is a risk factor for heart disease. Limiting salt and sodium is a key part of a heart-healthy diet. The American Heart Association recommends that adults:
• Have no more than 2,300 milligrams (mg) of sodium a day. That's about a teaspoon of salt.
• Ideally have no more than 1,500 mg of sodium a day
FOR MORE INFORMATION AND CONSULTATION CONTACT:
DR SONAL DHEMLA
DIETITION/NUTRITIONIST
GOLD MEDALIST MSc, PhD (Foods and Nutrition)
9828409404
