Emphasize whole, plant-based foods: Vegetables, fruits, whole grains, legumes, nuts, and seeds are all excellent sources of vitamins, minerals, fiber, and antioxidants that are beneficial for heart health.
Choose healthy fats: Monounsaturated and polyunsaturated fats, such as those found in olive oil, nuts, seeds, avocados, and fatty fish like salmon, can help lower cholesterol levels and reduce the risk of heart disease.
Limit saturated and trans fats: These fats, found in animal products, processed foods, and fried foods, can raise cholesterol levels and increase the risk of heart disease.
Avoid added sugars: Sugary drinks and foods can contribute to obesity, inflammation, and other risk factors for heart disease. Instead, choose natural sweeteners like fruit, or moderate amounts of honey or maple syrup.
Reduce sodium intake: Too much salt can raise blood pressure, which is a risk factor for heart disease. Aim for less than 2,300 milligrams of sodium per day (or 1,500 milligrams for people with high blood pressure).
Limit alcohol consumption: Drinking too much alcohol can increase blood pressure and contribute to other risk factors for heart disease. Aim for no more than one drink per day for women and two drinks per day for men.
Stay hydrated: Drinking enough water can help maintain blood volume and prevent dehydration, which can strain the heart.
By following these dietary recommendations, you can support heart health and reduce the risk of heart disease.
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